Strength/Skill: Chest to bar weighted pull-ups: 5-5-5-3-3-1-1-1
Work to add weight/reduce bands. Post your best 5,3 and 1 to comments

To prepare for the WOD complete foot drills while resting during your sets of 5. Foam roll lower legs between 3s and run 200m between each set of 1. Work to gradually get faster over [...]

Happy birthday Franklin!

Strength/Skill Work: Push-press 5-5-5-3-3-3-3

WOD

Complete 4 Rounds of:

Max reps in 45 seconds of Burpee Dumbbell Cleans (35/25lbs)

45 seconds rest

Max reps in 45 seconds of Weighted walking lunge (75/50lbs)

45 seconds rest

Score=total reps for Burpee DB cleans, every 5 feet on the SB WL is worth one point towards your [...]

Make it your year to raise your own bar for better health and fitness!

Details for CrossFit Asheville’s March/April On Ramp session!

The classes will be held  Tuesdays and Thursdays from 7:30-8:30am.

The session will begin March 15th and meet twice per week for six weeks.

A $100 deposit will be required to reserve a spot in the [...]

Photo courtesy of: http://www.nlm.nih.gov/

“Say wha!?!?!  I thought we were trying to REDUCE our belly fat!!”You’re right.  Reducing the amount of fat storage on your trunk is a GREAT way to improve your health.  Fat storage around the midsection has a significant correlation with risk of heart disease, stroke, cancer, and auto-immune disorder.  However, my statement [...]

I won't mention any names, just please walk the bar all the way in!

Strength/Skill Work Back squat: Spend a solid 20 minutes working up to a 1 rep max at 3010.  If you reach your max early then go down ~20% and complete 3×2 reps.

WOD

400m run

AMRAP in 5 minutes of:

15 deadlifts (~40% of [...]

Safety first with our CFA Kids!

Starting tomorrow January 29th, 2011 Saturday Open Gym hours will be extended with some modifications.

7:00 a-8:00a Open Gym with full open floor

10:00a-11:00a Open Gym with limitations to controlled power lifting or bodyweight movements.  Power lifting is to be contained to behind the squat racks/main pull-up system.  Please understand that this [...]

Strength/Skill Work Clean below the knee: 3×3, Clean 3×3

WOD

20 Burpees

10 Power Cleans

16 Burpees

8 Power Cleans

12 Burpees

6 Power Cleans

8 Burpees

4 Power Cleans

4 Burpees

2 Power Cleans

For Time

Use ~70% of your 3RM power clean not to exceed 155/105lbs.

This workout was last completed [...]

Yes, clients like to email pictures of what they eat for breakfast following morning training run. Awesome!

Strength/Skill Work Row for watts: Complete a minimum of 5 attempts with 2-3 rest in between during which you work on mobility work!  Post best wattage score to comments.

WOD

5 rounds of:

15 sumo deadlift high-pull (Use ~50-60% of your [...]