130621 Friday


CrossFit Asheville has been blessed to have Mado’s sweet, caring energy since our initial On-Ramp in August of 2009!  Most recently, she has further added to our community by sharing her knowledge and passion for yoga during our Monday evening yoga sessions.  This past weekend Mado became engaged!  Read what she has to say about her partner and new family.  Congrats Mado!

Seems like there are more and more good men out there & I feel lucky to have found one who is also cute, smart, and funny! We met at a wedding 13 years ago and it took us a little time and a lot of growth to figure out that we make a great team. Last year, we started dating at the same time my mom got sick and just 2 months after his mother passed. We grew very close very quickly as his steady presence (and inappropriate humor) supported me though my mother’s illness & death. Our daughters love each other and get along as well as one could hope for a feisty 10 year old and moody 15 year old. Next up: plan a wedding and build a house. We moved in together in March and have passed the acid test of sharing a bathroom – so I think we’re good to go!  


AMRAC in 10 minutes with 6-10 reps of:

1-arm DB OHS


Wall ball

Toes through rings

NTE 3 Rounds.

Strength/Skill Development

Thruster 8, 6, 4, 2, 8, 6, 4, 2.

Rest exactly 90 seconds b/w sets. Take the bar from the ground.


2 minutes AMRAP DUs
1 minute rest
2 minutes AMRAP Wall balls
1 minute rest
2 minutes AMRAP burpees
1 minute rest
2 minutes AMRAP calories on airdyne


Post best thruster x 8 & 2, then reps for DUs/WBs/burpees/AD cals.