• Summer & 4th of July Schedule Changes!

    Summer & 4th of July Schedule Changes!

    This coming Monday is the 4th of July! CrossFit Asheville will be open with the following schedule: 4th of July Classes at: 5am, 7am, 9:30am and noon. Open gym at all other times 6-7am, 8-9am & 10-noon. Please feel free to come in and get in your workout at the time that is most convenient […]

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  • 110627 Monday

    110627 Monday

    WOD Complete four 5 minutes rounds where each round consists of: Max calories row in 90 seconds 400m sprint Max rep double unders for remaining amount of time. Rest 4 minutes between rounds. Post total calories and total double unders to comments. This workout was last completed on 110308. Reminder: CFA”CF Games Party on July […]

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  • Camaraderie Around Competition

    Camaraderie Around Competition

    A single arrow is easily broken, but not ten in a bundle. – Japanese proverb As many of you may know, CrossFit has developed into the “Sport of Fitness” with the basic premise being that the fittest athlete is the one ready for anything. Many of the competitions have differing challenges day to day and […]

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  • 110624 Saturday

    110624 Saturday

    Complete 4 rounds of A1/A2 after an appropriate warm-up (ie. bar weight does not count as the first set of 4. If you are unsure how to go about this talk with your coaches.) A1. Back squat @ 20×2; 4-6 x 4 A2. Dumbbell press @ 22×1; 2-4 x 4 B. Foot drills C. AMRAP […]

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  • 110624 Friday

    110624 Friday

    A. Side plank test: Max seconds per side with 2 minutes rest b/w sides. B. Complete 4 rounds of the following working at a sustainable effort: 4 minutes of run/walk through 30m shuttle run circuit. (out & back to 10m, out & back to 20m, out & back to 30m = 1) Note number 0f […]

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  • 110623 Thursday

    110623 Thursday

    A. Thruster 2-4 reps x 6 with 2 minutes rest b/w for emphasis on upper body mobility. Focus is to build to a heavy double by the 5 or 6th set. B. Complete 3 rounds of B1/B2. B1.Barbell Reverse lunge @ 20×1; 4-6/leg. 30s rest b/w legs. B2. Ring rows @ 41X2; 4-6. Return to […]

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  • 110622 Wednesday

    110622 Wednesday

    A. BTNP @ 3211; 4-6 x 4 with 60s rest b/w each. Stay light and focus on proper posture. B. Overhead squat: Spend 15 minutes working towards a heavy set of 3. Those that limited by this movement due to mobility…use the time well for improved postures in the future! C. Complete 4 rounds of: […]

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  • 110621 Tuesday

    110621 Tuesday

    A. Power clean 2-3 reps x 5 with 90s rest b/w sets. Complete 4 rounds of B1/B2: B1. Sumo deadlift @ 4112; 6-8 reps. Rest 30s B2. Max rep knees to elbows in 30s. Rest 60s b/f returning to A1. C. 5 Rounds of: 30s Sumo deadlift high pull (Use ~70% of today’s best power […]

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