• Monday, June, 15, 2015

    Monday, June, 15, 2015

    Happy Monday!  Let’s do this, CFA! Warm-up- 10 minutes to include coach’s warm up 2 Rounds NFT: 25 Double Unders (or attempts) 5 pull ups 5 push ups => Bar dips 5 burpees Strength Development- 20 minutes Alternate between A1 and A2. A1.: Romanian Deadlift (10, 8, 6, 4) A2. : Bench Press (10, 8, 6, 4) WOD- 20 minutes […]

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  • 150613 Saturday

    150613 Saturday

    CrossFit Asheville – CrossFit Warm-up (No Measure) 2 Rounds NFT: 10 WB 10 Pull Ups 10 Dips 10 Steps WL GOAT Work Goat Day! Take 10 minutes to work on your goat, ideas include: Kipping MU transition HS holds/ walks Clean and Snatch pulls DU WOD Luke (Time) For Time: 400m Run 15 Clean and […]

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  • 150612 Friday

    150612 Friday

    CrossFit Asheville – CrossFit Warm-up (No Measure) 2 Rounds NFT: 10 K2E 10 WB Accumulate 60s FLR on rings Strength/Skill Development A.: Power Clean (10, 9, 8, 7, 6, 5, 4, 3, 2, 1 TnG) Metcon Metcon (Time) Three sets for times: 6 Ground to Overhead (NTE 155/105 or ~65%) 12 pull ups 24 DB […]

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  • 150611 Thursday

    150611 Thursday

    CrossFit Asheville – CrossFit Warm-up (No Measure) 2 Rounds NFT: 10 pull ups 10 ring push ups 10 walking lunges 10 GHD sit ups Weightlifting A1.: Back Squat (5 sets of 3 reps across (~75-85% of 1RM)) A2.: Weighted C2B Pull-up (5 sets of 1-3 reps) Metcon Metcon (Time) Every 4 minutes, for 24 minutes […]

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  • 150610 Wednesday

    150610 Wednesday

    CrossFit Asheville – CrossFit Warm-up (No Measure) 2 Rounds NFT (NTE 10 minutes); 10 Goblet Squat 10 RKBS 10 T2B 10 Pull ups A.: Single Leg Deadlift (10, 10) B.: Split Jerk (10 minutes to a heavy double) Metcon Metcon (Time) 3 RFT: 400m run 21 KBS (NTE 53/35) 15 T2B 9 FS (NTE 135/95 […]

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  • Low Back Love Workshop

    Low Back Love Workshop

    Low Back Love Sunday June 14th, 4:30-6:30pm Asheville Community Yoga Back pain strikes most people at some point in their lives. Correct spinal alignment involves multiple layers of coordinated core activity coupled with proper breathing mechanics. Become fluent in your spinal anatomy, identify spinal “blind spots,” and recondition them with new therapeutic moves. Learn to […]

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  • 150609 Tuesday

    150609 Tuesday

    CrossFit Asheville – CrossFit Warm-up (No Measure) 2 Rounds NFT: 20 cals AD 10 GHD Sit ups 10 Dips 10 False Grip Ring Rows Strength/Skill Development A.: Squat Snatch (1 Squat Snatch EMOM x 8) Begin at 50% and add weight each minute Metcon Amanda (Time) 9-7-5 Muscle-ups Snatch, 135#/95# MU scaling options to include: […]

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  • 150608 Monday

    150608 Monday

    CrossFit Asheville – CrossFit Warm-up (No Measure) 2 Rounds NFT: 200m run 10 BE or Supermans 10 air squats 20 DU or DU attempts Strength/Skill Development A1.: Front Squat (6, 4, 2, 6, 4, 2, 1) Please ensure controlled movements and the eccentric (down) is slower than the concentric (up). Gymnastics A2. : Muscle-ups (AMRAP […]

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