• 091231 Thursday “Obstacle Course”

    091231 Thursday “Obstacle Course”

    Strength/Skill Work: Handstand progressions and/or rope climbing! WOD AMRAP in 20 minutes of our indoor obstacle course! HOURS We are only open through the noon class today. NO EVENING CLASSES! Next week’s new hours are updated on our schedule page. Tomorrow is the New Year’s Day WOD/Paleo Potluck/Lectures. Email Shanna (ShannaDuvall@gmail.com) by4pm today if you […]

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  • 091230 Wednesday “Beginnings”

    091230 Wednesday “Beginnings”

    Strength/Skill Work Chest-to-Bar Weighted Pull-ups 5-5-5-5-5 OR Kipping Pull-up Practice WOD 3 Rounds of: 10 Deadlifts (50% of max not to exceed 185/115lbs) 15 Push-ups 25 Box jumps (20″) For time. Holiday Hours/Events We will be closed for evening classes tomorrow December 31st. (Noon class that day is still on.) One work-out on Friday (see […]

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  • 091229 Tuesday “Jeremy”

    091229 Tuesday “Jeremy”

    Strength/Skill Work Power Clean: Work up to a heavy single WOD 21-15-9 Overhead squats Burpees Fot time. For overhead squats use ~70% of OHS 5RM not to exceed 95/65lbs.

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  • 091228 Monday “Gone in 60 Seconds”

    091228 Monday “Gone in 60 Seconds”

    Strength/Skill Work: Back Squat WOD 3 Rounds of: 40 seconds max rep pull-ups 20 seconds rest 40 seconds max rep ball slams 20 seconds rest 40 seconds max rep kettlebell thrusters (45/35lbs) 20 seconds rest 40 seconds max rep ball slams (14/10lbs) 20 seconds rest 1 minute rest Post total reps and modifications to comments. […]

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  • HeartStrings Fundraiser February 6th, 2010

    HeartStrings Fundraiser February 6th, 2010

    CrossFit Asheville is joining forces with the Buncombe County Medical Society for this year’s HeartStrings Fundraiser. We will have our own CFA team, but also encourage you to form teams with co-workers or friends outside of the CFA community.CFA will need 3-5 volunteers per hour that day to help us run a successful event. Please […]

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  • 091226 Saturday “Melting Pot”

    091226 Saturday “Melting Pot”

    Team WOD Form teams of 4 and then split into pairs. Let’s refer to them as Pair A/Pair B all who form Team 1. Pair A will run 800m together while the otherPair Balternates resting and repping one of the following exercises: Deadlift (50% of your max lift not to exceed 185/135lbs) Kettlebell swings (1.5/1 […]

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  • 091221 Monday “Flurries”

    091221 Monday “Flurries”

    Strength/Skill Work: Overhead squat WOD 5 Rounds of: 7 Power snatch (70% of max pwr snatch or OHS 5RM not to exceed 115/75lbs) 12 Box jumps (24″/20″) For time. Holiday Hours: We will be open on 12/24 until 1:00pm. (Noon class that day!) Closed 12/25. Open 12/26 and resume normal schedule. New Years’ Eve will […]

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  • 091219 Saturday “Filthy 50″

    091219 Saturday “Filthy 50″

    WE ARE HERE AND OPEN! We will be here until 11am. Drive carefully, but do not feel the need to show up on time. We will just run y’all through the work-out as you show! WOD 50 Box jumps (24″) 50 Jumping pull-ups 50 Kettlebell swings (boys: 24kg; girls: 16kg) 50 Walking lunges 50 Knees […]

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