• Basic Day 3

    Basic Day 3

    CrossFit Asheville – Tactical Athletics Strength Development A: Front Squat (Take 15 minutes to find a 5 RM Front Squat) Gymnastics B: Strict Pull-ups (Take 15 minutes to find max reps strict pull ups) Combine reps for all sets for score. Metcon WOD: Approach (AMRAP – Rounds and Reps) AMRAP in 10 minutes of: 10 […]

    Read More...
  • Thursday July 30, 2015

    Thursday July 30, 2015

       Strength/Skill Development Thruster (10 minutes to a heavy double) WOD Metcon (Time) For time: 21 Thrusters (95/65) 21 KBS (2/1.5 pd) 400m Run 15 Thrusters (95/65) 15 KBS 400m Run 9 Thrusters (95/65) 9 KBS 400m Run

    Read More...
  • Wednesday July 29, 2015

    Wednesday July 29, 2015

       Strength Development A1: Deadlift (5, 3, 1, 5, 3, 1) WOD Metcon (Time) 5 Rounds for Time: 10 Toes to Bar 200m run 20 Wallballs (20#/14#) Rx+ Unbroken

    Read More...
  • Tuesday, July 28 2015

    Tuesday, July 28 2015

       Strength/Skill Development A: Split Jerk (4, 2, 4, 2, 1) Work up to a heavy single. Work on foot position. WOD B: Metcon (Time) 3 Rounds for time: 500m Row 12 Burpees 21 Box Jumps (24/20) Cash-out C: Metcon (No Measure) 4 Rounds NOT For Time: 25 Sit ups 25 Flutter Kicks :25 L-Sit […]

    Read More...
  • Monday, July 27 2015

    Monday, July 27 2015

    CrossFit Asheville – CrossFit Strength Development A: Front Squat (2, 2, 2, 2, 2) Climbing WOD B: Metcon (Time) Every 2 minutes for 10 rounds (20 mins total) 6 Burpees 4 Power Clean (175/125) 2 Muscle ups Record time for each round. Score is your slowest round. MU scaling to include C2B + Ring Dip, […]

    Read More...
  • Saturday July 25, 2015

    Saturday July 25, 2015

    CrossFit Asheville – CrossFit GOAT Work Take 10 minutes to work on your GOAT! WOD Bowen (Time) 3 Rounds for time of: 800m Run 7 Deadlifts, 275# 10 Burpee Pull-ups 14 single arm KB Thrusters 53# (7 each arm) 20 Box Jumps, 24″ In honor of Captain Jeffrey Bowen, of Alexander, North Carolina, died July […]

    Read More...
  • Friday, July 24 2015

    Friday, July 24 2015

    Announcements The 2015 CrossFit Games kicks off this week, and we want to celebrate. So, please join us on TONIGHT, Friday, July 24th at 5:00pm for a WOD and potluck! Beer will be provided. Please bring yourselves, some lawn chairs, your family, and we’ll wod, eat, and watch the games! Then join us again this Sunday, […]

    Read More...
  • Thursday July 23, 2015

    Thursday July 23, 2015

         Announcements Hello CFA! The 2015 CrossFit Games kicks off this week, and we want to celebrate. So, please join us on Friday, July 24th at 5:00pm for a WOD and potluck! Beer will be provided. Please bring yourselves, some lawn chairs, your family, and we’ll wod, eat, and watch the games! Then join […]

    Read More...