• 101112 Friday

    101112 Friday

    Strength/Skill Work Snatch: 4×3 from below the knee then take 8 minutes to work up to a heavy single from the floor. WOD Complete 5 Rounds of: 30 seconds of max rep box hurdles 30 seconds of max rep push-ups 1 minute rest Post total reps to comments. Announcements Due to the start of CFA […]

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  • Happy Veterans Day

    Happy Veterans Day

    CrossFit Asheville would like to thank and recognize our members who are either presently active military or veterans: Alex Morrow, Chasedy Robinson, Corey Haun, Chad Caden, Dale Wyrick, Sean Clickner, Wendy Kady, Tonya Hagamon, Brad Mottern, KarlKoon,and Thomas Boggs. Thank you for serving our country and come home safely! Those of you who know of […]

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  • 101111 Thursday

    101111 Thursday

    Strength/Skill Work Back squat: work to add upwards of 10lbs to your previous 5RM WOD 20-18-16-14-12-10-8-6-4-2 Kettlebell swings Squats For time. Compare results to WOD on 100923. Announcements Due to the start of CFA Kids our evening schedule will be changing beginning this coming Monday, November 15th.

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  • CrossFit Kids Class Schedule and Age Group Update

    CrossFit Kids Class Schedule and Age Group Update

    Class Times: Monday & Wednesday Ages 3-5 at 3:45 pm Ages 6-12 at 4:10 pm Ages 13-17 at 4:40 pm Saturday Ages 3-5 at 10:00am Ages 6- 12 at 10:25am Ages 13-17 at 10:55 am RESERVE A SPOT NOW! Please email cfavlkids@gmail.com to reserve a spot for your child. Initially class sizes will be limited […]

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  • 101110 Wednesday

    101110 Wednesday

    Strength/Skill Work Single support deadlift: 5×5 per leg WOD 700m row Immediately followed by 3 rounds of: 100m sprint 7 chest-to-bar pull-ups For time.

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  • 101109 Tuesday “Walgreens”

    101109 Tuesday “Walgreens”

    Strength/Skill Work Kettlebell thrusters 5×5 MOBILITY work in between each set!!! WOD AMRAP in 3 minutes of: 5 thrusters (70% plus meaning round up based off your thruster 5RM not to exceed 95/65lbs) 10 box jumps (24/20″) 1 minute rest Complete 4 total rounds. We last did a 3 round version of this work out […]

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  • CrossFit Kids Starts November 15th, 2010!!!

    CrossFit Kids Starts November 15th, 2010!!!

    CFA” CrossFit Kids classes will be starting on Monday November 15th, 2010. About CFA” CrossFit Kids: Pushing, pulling, running, jumping, squatting, and lifting are functional activities. When children perform functional activity they begin to develop a strong musculoskeletal foundation. The tissues of the body respond to the stresses we place on them. This means that […]

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  • 101108 Monday

    101108 Monday

    Strength/Skill Work Front squat 5×3 @95% 5RM @ 90 seconds WOD AMRAP in 10 minutes of: 7 Overhead squats (Use ~70% 5RM not to exceed 115/75lbs) 7 Toes to bar 7 Burpees

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