• 110922 Thursday

    110922 Thursday

      Strength/Skill Development A. Snatch: Spend 15 minutes working up to a heavy double. Power snatch with emphasis on getting under the bar as the weight gets heavier. If this requires a full squat then do it. Otherwise, catch the bar overhead & stand it up! B. Back squats: @ 20X1; 2 reps x 8 […]

  • Upcoming Competitions!

    Upcoming Competitions!

    Battle on the Border will be a one day CrossFit-style competition hosted by CrossFit Charlotte on Saturday, October 29th. There will be a Men’s & Women’s Rx’d, Modified & Masters (49+ divisions). Participation is limited to the first 100 so do not delay! The MDUSA Grand Prix Series will kick-off with the Inaugural MDUSA Grand […]

  • 110921 Wednesday

    110921 Wednesday

    Strength/Skill Development DB Single leg Romanian deadlift @ 3011; 4-6/leg x 4. Rest ~20s b/w legs, ~90s b/w sets. WOD Work your way up the following ladders while alternating exercises & their corresponding rep schemes: scheme Pull-ups: 1, 2, 3, 4, 5, 6, 7, 8, 9, 10 (Adv: C2B) Burpees: 2, 4, 6, 8, 10, […]

  • 110920 Tuesday

    110920 Tuesday

    Strength/Skill Development Power clean: 1.1.1 Rest 10-15s b/w singles. Spend 15 minutes working up in weight resting ~2 minutes b/w sets once they get heavy. WOD Complete 4 rounds of: DB Hang clean max reps in 45s (NTE 45/35lbs) Rest 45s DB box step-up alternating legs (Same weight as cleans NTE 20/24″ box) Rest 45s […]

  • 110919 “Gone in 30 Seconds”

    110919 “Gone in 30 Seconds”

    Strength/Skill Development Complete 5 rounds of A1/2: A1. Deadlift @ 2211; 2-4 reps. A2. Behind the Neck Press @ 22×1; 3-5 reps. WOD Complete 3 rounds of: 30s Ring Dips 30s Rest 30s Slammer 30s Rest 30s Sit-Ups 90s Rest Post total reps, best Deadlift and BTNP. REMINDER: Starting today there will be9am and 10ammorning […]

  • FIGHT GONE BAD 6 Follow Up

    FIGHT GONE BAD 6 Follow Up

    A big THANK YOU to the CrossFit Asheville Community for their amazing support and super human efforts in Fight Gone Bad Six.By start time on Saturdayourfund raising team of 24 had earned $2856 and will continue to take donationsuntil the 23rd of September.Five further participants joined the WOD.Dozens of cheering family and freinds came out […]



    “Sure I am this day we are masters of our fate, that the task which has been set before us is not above our strength; that its pangs and toils are not beyond our endurance. As long as we have faith in our owncause andan unconquerable will to win, victory will not be denied us.” […]

  • 110916 Friday

    110916 Friday

    Strength/Skill Development Complete 5 rounds of A1/2: A1. One-arm dumbbell shoulder press @ 21X1; 3-5/arm. Rest ~15s bw arms. A2. Knees-to-Elbows @ 22X0; 4-6 reps. (no kip) Rest 2 minutes bw sets w/emphasis on upper body mobility. WOD Complete 5 rounds of: Max rep burpee box-jumps in 60s (Box NTE 24/20″) Rest 2 minutes b/w […]