• 091003 Saturday 5k

    091003 Saturday 5k

    Reminder: There is no 9am class today. Meet us at Bent Creek for the 5k trail run! Be there before 9:30am to register. Race starts at 10am. Hope to see you all there! Also, the On Ramp make-up session is at 7:30am at the gym. Thanks. Strength/Skill Work: Pose running drills WOD: 5k Post times […]

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  • 091002 Friday “In Honor of SSG Hansen”

    091002 Friday “In Honor of SSG Hansen”

    Strength/Skill Work: Snatch WOD Complete 3 four minute rounds of the following: Max burpees for 1 minute followed immediately by 30 Kettlebell swings (M-53lbs, W-35lbs) 30 sit-ups Rest for any time remaining and begin the next round at the start of the 4th minute and the third round at the start of the 8th minute. […]

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  • Thursday 091001 “10 Minute Ladies Choice”

    Thursday 091001 “10 Minute Ladies Choice”

    Strength/Skill Work: Thrusters, find a 5,3, or 1 rep max. WOD: Choice of: “Cindy” As many rounds as possible in 10 minutes of: 5 pullups 10 pushups 15 squats OR “Mary” As many rounds as possible in 10 minutes of: 5 Handstand pushups 10 pistols (5 per leg) 15 pullups **This Saturday’s 9am class will […]

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  • 090930 Wednesday “Halestorm”

    090930 Wednesday “Halestorm”

    Strength/Skill Work: Shoulder Press WOD 400m run 5-10-15-20 Push-press (Use 65-70% of today’s max shoulder press not to exceed 95/65) Box Jumps 400m run (Rock it Josh!)

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  • 090929 Tuesday “Bear Country”

    090929 Tuesday “Bear Country”

    Strength/Skill Work: Kip Swing WOD Complete 3 rounds of the following: 5 Bear Complex Cycles (Power clean, front squat, push press, back squat, push press) Immediately followed by max effort chest-to-bar pull ups. (Use an assistance with which a minimum of 15 pull-ups may be completed per round.) Rest as needed b/w rounds. (3-5 minutes) […]

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  • 090928 Monday “Wind Blown”

    090928 Monday “Wind Blown”

    Strength/Skill Work: Back squat WOD 5 rounds of: 200m run 7power cleans (Use ~75% of your max power clean not to exceed 185/105lbs) For time. **Beginning TOMORROW 6am sessions will be added to Tuesday and Thursday mornings!**

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  • 090927 Sunday Rest Day

    090927 Sunday Rest Day

    An enthusiastic thumbs-up for CrossFit Asheville! Perhaps Red Foot new a Rest Day was coming? Enjoy the beautiful weather!

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  • 090926 Saturday “Overhead Power”

    090926 Saturday “Overhead Power”

    Strength/Skill Work: L-sits Perform as many sets as possible to complete 3 minutes. Sub tuck-sits or L hangs when needed. WOD 3 rounds of 5 hang power snatch (70% of your snatch or OHSweight not to exceed 95/65lbs) 5 overhead squats 1 minute rest 3 rounds of 5 hang power clean (70% of HPC or […]

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