• 100211 Thursday “Windstorm”

    100211 Thursday “Windstorm”

    Strength/Skill Work: Weighted Ring Dips 5-5-3-3-1-1-1 WOD In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. You will complete 3 total rounds. The stations are: Ring Push-ups Sumo Deadlift High-pull (95/65lbs) Tire Jumps (~18″ height) Kettlebell swings […]

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  • 100210 Wednesday “American Idol”

    100210 Wednesday “American Idol”

    Strength/Skill Work: Single support deadlift WOD 7 Rounds of: 5 Power snatch (Use 80% of max hang power or power snatch not to exceed 135/95lbs) 20 Double unders/60 single unders For time.

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  • 100209 Tuesday “Co-operation”

    100209 Tuesday “Co-operation”

    Strength/Skill Work Thrusters: Complete 5 sets of max rep thrusters at your Fran weight (70% of 5RM not to exceed 95/65lbs) Do not rest the bar in the front rack position for more than a 5 count and obviously you may not set the bar down. Post weight and total reps to comments. Rest 2-3 […]

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  • 100208 Monday Heartbeat

    100208 Monday Heartbeat

    Strength/Skill Work: Push Jerk WOD 5 rounds of: 30 seconds max rep hang power cleans (70% of max rep hang power clean not to exceed 135/95lbs) 30 seconds max rep kettlebell swings (1.5/1 pood) 1 minute rest

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  • Welcome to Moe’s!

    Welcome to Moe’s!

    CrossFit Asheville will be Closed for our Saturday classes tomorrow due to our participation in the Heartstrings Fundraiser at the Asheville Mall. Feel free to come and sign up on spot to get in on a work-out. Moe” Southwest Grill Supports Project Access As part of HeartStrings 2010, Moe” Southwest Grill in Biltmore Village will […]

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  • 100205 Friday Extinct

    100205 Friday Extinct

    Drive safe. We are here in the gym. If you can safely make it in please feel free to come to any of our class times. Thank you! Strength/Skill Work: Hang Power Snatch WOD 5 Rounds for time of: 100ft walking lunge 15 deadlifts (60% of 5RM not to exceed 185/135lbs) 7 Toes to Bar […]

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  • 100204 Thursday “Mid-Life Awakening”

    100204 Thursday “Mid-Life Awakening”

    Strength/Skill Work: Deadlift WOD 20 Back Squats (50% of max back squat not to exceed 175/115lbs) 10 Ball Slams 16 Back Squats 20 Ball Slams 12 Back Squats 30 Ball Slams 8 Back Squats 40 Ball Slams 4 Back Squats 50 Ball Slams For Time. Heartstrings and Saturday Closing for 2/6/10 If you are not […]

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  • 100203 Wednesday “Ground Breaking”

    100203 Wednesday “Ground Breaking”

    Strength/Skill Work Weighted pull-ups/kipping pull-up practice: 3-3-3-3-3-3-3 WOD 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Thrusters (70% of thruster 5RM not to exceed 95/65lbs) Burpees For time. Heartstrings and Saturday Closing for 2/6/10 If you are not participating in Heartstrings please considersponsoring a CFA team member. Every dollar amount no matter how […]

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