• 101225 Saturday The Gym is Closed!

    101225 Saturday The Gym is Closed!

    Merry Christmas!

  • 101224 Friday “Slam Dunk”

    101224 Friday “Slam Dunk”

    Strength/Skill Work Part I: Work towards being inverted for 2-3 minutes. Do so by practicing headstands and handstands with focus on an active shoulder position and neutral mindline. Part II: Find a partner for wheel barrel walks in which you will go for max distance in 1 minute. Rest for approximately 3 minutes and repeat […]

  • 101223 Thursday “Green Machine”

    101223 Thursday “Green Machine”

    Strength/Skill Work Power clean: Spend 15 minutes working up to a heavy double. If you reach your max before 15 minutes is up, go down ~20% and complete 2 reps every minute for the remaining amount of time. WOD Complete 60 seconds work,30 seconds of rest as you rotate through each of the following stations […]

  • 101221 Wednesday “Little Dutch Boy”

    101221 Wednesday “Little Dutch Boy”

    Above is Dutch Lowy who programmed this workout for our affiliate last spring as one of the workouts to determine our affiliate team at regionals. Dutch recently took 5th place at the American Open in the 69kg weight class. At 151lbs he hit a 237.8lb snatch & 303.4 clean & jerk. Congrats Dutch!! Strength/Skill Work […]

  • 101221 Tuesday Ground to Overhead

    101221 Tuesday Ground to Overhead

    Strength/Skill Work: Split squats 5×8 reps at a 3010 tempo WOD In 10 minutes, complete as many reps as possible from ground to overhead. You may use any technique (power snatch, clean & jerk, clean & push-press, etc.) you like to move the load. Bar must be extended overhead with the knees and hips in […]

  • 101220 Monday Fragmented Fran

    101220 Monday Fragmented Fran

    Strength/Skill Work Overhead squats 5-5-5-5-5 The focus today is getting FULL depth on the OHS. For some of you this may result in a new 5RM for others just focus on your technique. Also, work to move up incrementally over each set. Maintain the weight across for remaining sets once you feel form is starting […]

  • Next CFA On Ramp February 2011!

    Next CFA On Ramp February 2011!

    CrossFit Asheville” On Ramp Program is a six week program designed to familiarize beginners ofALL ability levels with CrossFit fundamentals and allow a progressive introduction to the intensity levels of CrossFit training. Participants will be prepared for a smooth transition into CFA” group classes upon completion. The On Ramp or a test-out is required before […]

  • What is a competition?

    What is a competition?

    A competition is a test. It is a moment in time where you lay your cards and see what happens. A test is only effective if we learn something from the results and institute change to modify the outcome. I think the beauty of CrossFit-style competitions is the variability and individuality present in them. I […]