• 141005 Sunday

    Ginna the new bride.  Congrats girl! You look beautiful!

    Main – CrossFit Recovery 1.1 (No Measure) Complete 2-3 sets of: 30s 1-arm Farmer carry, Rt 30s Rest 30s MB Ground 2 OH 30s Rest 30s 1-arm Farmer carry, Lt 30s Rest 30s Agility ladder 30s Rest 30s 1-arm Farmer carry, Rt 30s Rest 30s Battling Ropes 30s Rest 30s 1-arm Farmer carry, Lt 30s […]

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  • 141004 Saturday “Wedding WOD Day!”

    All the best to Ginna & Mark on their wedding day!

    Main – CrossFit (No Measure) AMRAC in 8 MIntues with Mobilty + 3-8: Back Squat, Renegade Row BSU, Inv Burpee, Bear Crawl (25-50ft). Strength Development A1.: Back Squat ( @ 30X1; 4-8 x 4 ) A2.: 1-arm DB High-Pull (@ 31X0; 4-8/arm x 3) Partner WOD By Your Side (AMRAP – Reps) Complete 4 Rounds […]

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  • 141003 Friday

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    Main – CrossFit (No Measure) AMRAC in 9 MInutes with Mobility + 2-10: Sumo Deadlift, TGU, C2B Pull-up (Strict Rnd 1), Rebounding x 20s. Strength Development Spend 20 MInutes working through A1-3: A1. : Good Mornings ( @ 30X1; 6-10) A2. : 1-arm OH Walking Lunge ( x 20 alternating ) Switch arms @ halfway […]

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  • Baby Shower for The Kellam Family

    Baby Shower for The Kellam Family

        We are excited to announce a celebration of Seth and Jana Kellam welcoming a new addition to their family! Zi, Jana and Seth’s son, will be coming from China sometime in November….and we can’t wait!   The baby shower will be at CFA on Sunday, October 26th at 3:00PM!   Ladies and gentlemen, please join us […]

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  • 141002 Thursday

    Becca on her way to a snatch PR at last weekend's MD Open!

    Main – CrossFit (No Measure) AMRAC in 8 Minutes with Mobility + 5-8: 1-arm OHS, C2B Pull-up (Strict Rnd 1), RKBS, Mountain Climbers. Strength Development A1. : Front Squat (@20X1; 5-8 x 4 ) A2. : Kneeling Torso Row (@ 31X0; 5-8/arm x 4) WOD Metcon (AMRAP – Rounds and Reps) AMRAP in 14 Minutes […]

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  • 141001 Wednesday

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    Main – CrossFit (No Measure) AMRAC in 12 Minutes with Mobility + 6-10: Back Squat, DB Muscle Snatch (Rnd 1)–>DB Snatch, H/R Push-up (Rnd 1)–>Dip, T2B (Strict Rnd 1). Strength Development Take 18 Minutes to alternate b/w A1/2: A1. : 1-arm Farmer’s Carry ( x 30-60m/arm ) A2. : Weighted Dip (@ 30×1; 3-6) A2. […]

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  • 140930 Tuesday

    How to Watch GRID!  Tune in to show your support for the sport!

    Main – CrossFit (No Measure) AMRAC in 12 Minutes with Mobility + 4-10: Overhead Squat, 1-arm DB Press, MB Get-up, KBS, Box Jump (Step-down). Strength Development Take 20 Minutes to circulate A1-3: NTE 4 Rounds. A1.: Deadlift (TnG 6-10 x 4. Rest 30s) A2.: Axle Push-Press ( x 5-8. Rest 20s. ) A3.: Metcon (No […]

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  • Active Recovery Class

    Active Recovery Class

    What? Active Recovery Class Where? CrossFit Asheville Who? Anyone & Everyone When? Tuesdays from 9:30-10:00am and Fridays from 5:30-6:00pm starting the first week in November Why? Active recovery including individual and partner stretching, myofacial release (foam rolling), and breathing/body scan exercises can all contribute to maximal recovery for better performance! How much? $5/class (1x/wk=$20/mo, 2x/wk=$40/mo) How? Email […]

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