• 140406 Sunday Recovery

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    Main – CrossFit Recovery 1.4 (AMRAP – Reps) Complete 1-3 Sets of: AMRAP in 10 min @ 80% 8 Goblet Squats 12 1-arm DB SDHP alt (6/arm) 8 Plank Burpee Box Step-over (4 per side) 60s Row for Cals Rest 5 minutes b/w sets

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  • 140405 Saturday

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    Main – CrossFit Warm-up (No Measure) AMRAC in 10 minutes with Mobility + 4-10: TnG Deadlift, KB Windmill, Goblet Squat, Toes 2 Bar, DB Plank Burpee BSU. Strength Development Back Squat (@ 20X1; 6-10 x 3.Rest 3 minutes. ) WOD Complete 3 Rounds of A1, A2, A3. Note total work for each exercise over the […]

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  • Battle of the Boxes

    Battle of the Boxes

            Just in case you didn’t make it to regionals but you still have that urge to compete! CrossFit Greensboro will be hosting the Battle of the Boxes on April 12th, 2014.   Check for the Battle of the Boxes in your area! Register here for Battle of the Boxes It’s only $65 to […]

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  • 140404 Friday “Row, Step, Jump”

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    Main – CrossFit Warm-up (No Measure) AMRAC in 10 minutes with Mobility + 6-12: Good Morning, Russian BSU or Pistols, H/R Push-up to Plate Strength/Skill Development Spend 15 minutes alternating b/w through A1/2: A1. : 1-arm Farmer’s Carry ( Build to a tough 30m/arm. ) A2. : Front Leaning Rest (Rings) (40-60s. Report total seconds […]

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  • Five Year Anniversary Celebration

    Five Year Anniversary Celebration

            Saturday we had the chance to celebrate five years of fitness, five years of community, five years of mental strength, five years of challenge, five years of excellent coaching and five years of business success for CrossFit Asheville.  Collectively, we are all grateful for the ways that CrossFit Asheville, its coaches […]

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  • 140403 Thursday

    140403 Thursday

    Main – CrossFit Warm-up (No Measure) AMRAC in 10 minutes with Mobility + 4-8: OHS, Wall Balls, KBS, MB Get-up Box Jump (Step-down). Strength/Skill Development Spend 20 minutes working through A1/A2/A3: A1. : Turkish Get Up (x 2/arm. ) A2. : Unilateral Ring-Row (@ 21X1; 4-6/a x4. Inches -base of rings -armpit.) Ring-row with 1-arm. […]

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  • 140403 Thursday

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    Main – CrossFit Warm-up (No Measure) AMRAC in 10 minutes with Mobility + 4-8: OHS, Wall Balls, KBS, MB Get-up Box Jump (Step-down). Strength/Skill Development Spend 20 minutes working through A1/A2/A3: A1. : Turkish Get Up (x 2/arm. ) A2. : Unilateral Ring-Row (@ 21X1; 4-6/a x4. Inches -base of rings -armpit.) Ring-row with 1-arm. […]

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  • 140402 Wednesday “NPFL Combine ’14″

    140402 Wednesday “NPFL Combine ’14″

    The National Pro Fitness League is a new team sport scheduled to kick off in 5 cities across the U.S. in late summer 2014.  The combines happen later this month! Warm-up AMRAC in 8 minutes: Mobility + 8-12: Back Squat, Burpee Toes 2 Bar, BTNP Strength/Skill Development A1.: Push Press ( @ 21X1; 3-6 x […]

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