• 110203 Thursday “The Chief”

    110203 Thursday “The Chief”

    Strength/Skill Work Deadlift: 7 sets of 3 @ 1031 WOD AMRAP in 3 minutes of: 3 power cleans (~70% of max not to exceed 135/95lbs) 6 push ups 9 squats 1 minute rest between rounds Complete 3 rounds. This workout was last completed on 100824.

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  • 110202 Wednesday “Groundhog Day II”

    110202 Wednesday “Groundhog Day II”

    Strength/Skill Work Snatch: to a heavy single with NO PRESS OUT! WOD Complete three rounds of: 1 minute max rep kettlebell swings 1 minute max rep box jumps (24/20) 1 minute max rep sit-ups 1 minute rest

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  • 110201 Tuesday “Intervals”

    110201 Tuesday “Intervals”

    Strength/Skill: Chest to bar weighted pull-ups: 5-5-5-3-3-1-1-1 Work to add weight/reduce bands. Post your best 5,3 and 1 to comments To prepare for the WOD complete foot drills while resting during your sets of 5. Foam roll lower legs between 3s and run 200m between each set of 1. Work to gradually get faster over […]

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  • 110131 Monday

    110131 Monday

    Strength/Skill Work: Push-press 5-5-5-3-3-3-3 WOD Complete 4 Rounds of: Max reps in 45 seconds of Burpee Dumbbell Cleans (35/25lbs) 45 seconds rest Max reps in 45 seconds of Weighted walking lunge (75/50lbs) 45 seconds rest Score=total reps for Burpee DB cleans, every 5 feet on the SB WL is worth one point towards your overall […]

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  • March/April On Ramp 2011

    March/April On Ramp 2011

    Details for CrossFit Asheville’s March/April On Ramp session! The classes will be held Tuesdays and Thursdays from 7:30-8:30am. The session will begin March 15th and meet twice per week for six weeks. A $100 deposit will be required to reserve a spot in the class. We will begin accepting deposits at the gym tomorrow morning […]

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  • Save Your Spine…Get Your Belly FAT!! Part I

    Save Your Spine…Get Your Belly FAT!! Part I

    “Say wha!?!?! I thought we were trying to REDUCE our belly fat!!”You’re right. Reducing the amount of fat storage on your trunk is a GREAT way to improve your health. Fat storage around the midsection has a significant correlation with risk of heart disease, stroke, cancer, and auto-immune disorder. However, my statement is not in […]

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  • 110129 Saturday “Stellar”

    110129 Saturday “Stellar”

    Strength/Skill Work Back squat: Spend a solid 20 minutes working up to a 1 rep max at 3010. If you reach your max early then go down ~20% and complete 3×2 reps. WOD 400m run AMRAP in 5 minutes of: 15 deadlifts (~40% of your DL 5RM) 15 push-ups 400m sprint For time. Post your […]

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  • Saturday Open Gym Updates!

    Saturday Open Gym Updates!

    Starting tomorrow January 29th, 2011 Saturday Open Gym hours will be extended with some modifications. 7:00 a-8:00a Open Gym with full open floor 10:00a-11:00a Open Gym with limitations to controlled power lifting or bodyweight movements. Power lifting is to be contained to behind the squat racks/main pull-up system. Please understand that this is for the […]

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