• 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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  • Friday 091218 “Snow Day”- Evening classes cancelled

    Friday 091218 “Snow Day”- Evening classes cancelled

    FRIDAY EVENING CLASSES ARE CANCELLED DUE TO WEATHER AND BAD DRIVERS (THEM, NOT US). SATURDAY CLASS IS STILL ON UNLESS OTHERWISE NOTED. Skill/Strength: Hang Power Clean WOD: AMRAP in 12 minutes of: 16 Dumbell Push Press 50 ft Walking Lunge 8 Toes to Bar

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  • Thursday 091217 “Annie”

    Thursday 091217 “Annie”

    Complete for time50, 40, 30, 20, 10 reps of: Double Unders Sit Ups

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  • 091216 Wednesday

    091216 Wednesday

    Strength/Skill Work:Single support deadlift WOD 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Thrusters (70% of thruster 5RM not to exceed 95/65lbs) Burpees For time.

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  • 091215 Tuesday “Clean Shins”

    091215 Tuesday “Clean Shins”

    Strength/Skill Work Squat Snatch: Work towards 1 rep max WOD 5 rounds of: 30 seconds of max rep power cleans (70% of power clean 1RM not to exceed 135/95lbs) 30 seconds of max rep box jumps 1 minute rest Record your reps during the 1 minute rest and post total power cleans, total box jumps […]

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  • Weekend Results

    Weekend Results

    This weekend seven members of CrossFit Asheville traveled to CrossFit Durham and participated in the First Annual Carolina Fitness Challenge. We will add more notes on the events of the weekend. Below are the results with CFA athletes highlighted. The top ten men and women competed in the final workout: Final Workout: For Time: 125 […]

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  • 091214 Monday “Helen”

    091214 Monday “Helen”

    Strength/Skill Work Split Jerk:Be sure toalternate lead legs WOD 3 Rounds of: 400m run 21 Kettlebell swings (1.5/1 pood) 12 pull-ups For time.

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