• 141208 Monday

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    Main – CrossFit (No Measure) AMRAC in 8 Minutes with Mobility + 4-8: Axle Front Squat, Stone 2 Shoulder, C2B Pull-up (Strict Rnd 1), Slammer. Strength Development A.: Clean Complex #1 (Take 12 Minutes to build in load. ) Power Clean + 1 Front Squat, Hang Power Clean + 2 Front Squats B. : 1-arm […]

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  • 141207 Sunday Recovery

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    Main – CrossFit Recovery 1.5 (AMRAP – Rounds and Reps) Complete 2-4 sets of: 4 minutes @ 85%: 6 MB/Stone to Shoulder (3 per side) 9 Ring-Rows 12 Plank Burpee Lateral Box Step-overs (6/leg) 4 minutes Airdyne @ Conversation Pace

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  • 1412206 Saturday

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    Main – CrossFit (No Measure) AMRAC in 8 Minutes with Mobility + 3-8: Snatch Press-under, 1-arm DB High-pull , KBS, Toes 2 Bar (Strict Rnd 1). Strength Development Power Snatch (Take 15 minutes to build to a tough double) WOD EMOM for 12 Minutes alternating b/w A1/2: A1. : Metcon (AMRAP – Reps) Min 1: […]

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  • 141205 Friday

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    Main – CrossFit (No Measure) AMRAC in 8 Minutes with Mobility + 2-8: Thruster, C2B Pull-up (Strict Rnd 1), Box Jump (Step-down- Rnd 1). Strength Development Spend 20 MInutes working through A1-3: A1. : Good Mornings ( @ 30X1; 4-8) A2. : 1-arm OH Walking Lunge ( x 16 alternating ) Switch arms @ halfway […]

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  • 141204 Thursday

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    Main – CrossFit (No Measure) AMRAC in 10 Minutes with Mobility + 4-10: Axle Front Squat, 1-arm DB Sumo DL HP–>DB Snatch (Rnd 2), BTN Press, KB Windmill. Strength Development Push Press (8, 6, 4, 2, 8) Partner WOD Metcon (3 Rounds for reps) Perform 3 sets In 3 minutes complete: 400/500m Row (500m if […]

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  • CFA Party for On Ramp Graduates

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    On Ramp Graduation & CFA Social Friday Dec 12th! Come support the return of CrossFit Asheville’s On Ramp Program by attending their final session Friday December 12th at CFA. The final class takes place 6:30-7:30p with social/beverages to follow 7:30-9ish.  Get to know some new names & faces all while encouraging folks through the repeat of their day […]

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  • Our Voice Dance Party

    Our Voice Dance Party

    CrossFit Pisgah is hosting a dance party fundraiser for Our Voice. It will be on Fri, Dec 5, 8-11pm at the Bywater. There is a $10 door donation that goes directly to Our Voice. 

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  • 141203 Wednesday

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    Main – CrossFit (No Measure) AMRAC in 10 minutes with Mobility + 5-10: BTN Thruster, C2B Pull-up (Strict Rnd 1), Tire Flip, Tire Drag (20-50m). Strength/Skill Development Spend 15 minutes cycling b/w A1/2: A1. : Deadlift (x 2-4 ) A2.: Weighted Dip (x 2-4 ) A2. : Weighted Ring Dip (x 2-4 ) WOD Rest […]

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