• 110629 Wednesday

    110629 Wednesday

    Complete 5 Rounds of A1/A2: A1. Back squat @ 30×3; 3-5 x 5. 30s rest A2. Max Pull-ups in 20s. Rest 2 minutes b/f returning to A1. B. AMRAP in 10 minutes of: 7 Overhead squats 100m sandbag run (25/50lbs) OHS@ ~60-70% your OHS heavy triple from last Wednesday NTE 115/75lbs. Reminders: New schedule effective […]

  • 110628 Tuesday

    110628 Tuesday

    A1. Front-foot elevated lunge squat @ 2011; 8-10/leg x 3. Rest 30s b/w legs. A2. BTN Press @ 22×2; 6-8 x 3. B. AMRAP in 15 minutes of: 8 Inverse burpees 10 Goblet squats 12 Russian swings Rest 30s b/w rounds. Please ensure you do not count warm-up weights towards your three rounds for each […]

  • 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 […]

  • 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 […]

  • 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 […]

  • 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 […]

  • 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 […]

  • 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 […]