• 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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  • 100202 Tuesday “Groundhog Day”

    100202 Tuesday “Groundhog Day”

    Strength/Skill Work: Shoulder Press WOD 3 Rounds of: 1 minute box jumps (20″) 1 minute dumbbell push-press (35/25lbs) 1 minute sit-ups 1 minute rest Post total reps to comments. 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 large […]

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  • 100201 Monday “Charger”

    100201 Monday “Charger”

    Strength/Skill Work: Overhead squats WOD AMRAP in 15 minutes of: 30 double unders 30 kettlebell swings (1.5/1 pood) 15 knees-to-elbows Post total and partial rounds to comments. February On Ramp Begins today! If you have not yet filled out the intake form please arrive 15 minutes early. Please contact Shanna if you have any further […]

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