• Save the Date for “CrossFit Asheville 5 Year Anniversary and End O’ the Open Festival”

    Save the Date for “CrossFit Asheville 5 Year Anniversary and End O’ the Open Festival”

                  CrossFit Asheville has been in business for FIVE YEARS! Lets celebrate this AND the hard work and awesomeness from participants of the CrossFit Open 2014.  On March 29th from 10:00-2:00,  there will be beer, Fuel food, an inflatable obstacle course, awards and tons o’ fun. Who: CrossFit Asheville […]

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  • 140316 Sunday Recovery

    Best of luck to Casey racing the 800m at High School Nationals in NY today!

    Main – CrossFit Metcon (AMRAP – Rounds and Reps) AMRAP in 12 minutes @ 80% 10 Walking Lunge Steps 5 Plank Burpees 50ft Bear Crawl 20 Cals on AirDyne Rest 3 minutes Metcon (AMRAP – Rounds and Reps) AMRAP in 12 minutes @ 80% 10 Goblet Squats -Moderate (NTE 24/16kg) 45s Side Plank Right 8 […]

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  • A “Thank You” Discount from ModPaleo

    A “Thank You” Discount from ModPaleo

    ModPaleo is offering 20% off a “Trial Week” order – OR – 10% off the first week of a new subscription. Simply use the code 20AVLTRIAL14  (for a trial week) or 10AVLORDER14 (for subscriptions) in the member Preferences section when setting up an Account at ModPaleo. Existing clients can simply plug the code into their […]

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  • Restore Your Hips with Mado

    Restore Your Hips with Mado

    RESTORE YOUR HIPS takes a comprehensive approach to the health of the hip joint, including strength work, stretching, massage, and best of all deep release in restorative poses. The hips are major contributors to stress on the low back, so when you bring balance to your hips your back will also benefit. Sunday March 16th […]

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  • 140315 Saturday 14.3

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    Main – CrossFit Warm-up (No Measure) AMRAC in 12 minutes Mobility + 4-10: DB Walking Lunge (4-10/leg), Push-ups–>Dip, NGHP, RKBS. Strength/Skill Development A1. : Deadlift (2, 2, 2, 2. Moderate for those doing 14.3. ) A2. : 1-arm DB Push-Press (x 5-8/arm x 3. ) WOD CrossFit Games Open 14.3 (AMRAP – Reps) 8-Minute AMRAP: […]

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  • 140314 Friday

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    Main – CrossFit Warm-up (No Measure) AMRAC in 10 minutes with Mobility + 3-8: Overhead Squat, KB Good Morning, C2B Pull-up (Strict Rnd 1), Manmaker. Strength/Skill Development A1. : Front Squat (7, 5, 3, 7.) A2. : Kneeling Torso Row (@ 21×0; 4-8 x 3) Partner WOD Metcon (AMRAP – Reps) AMRAP in 10 minutes: […]

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  • 140313 Thursday

    I started CrossFit on this day in 2007-7 years ago!  Oldest pic I could find was from 2009.  What a journey it's been thus far!! -Shanna

    Main – CrossFit Warm-up (No Measure) AMRAC in 12 minutes with Mobility + 4-10: Back Squat, Bent over DB Row, Push-up–>Dip, Box Jump (Step-down Rnd 1). Strength/Skill Development A1. : Romanian Deadlift (@ 2010; 5-8 x 4) A2. : Weighted Dip (@ 20X1; 3-6 x 3 (Add to or subtract from BW)) WOD Metcon (Time) […]

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  • 140312 Wednesday “American Idol”

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    Main – CrossFit Warm-up (No Measure) AMRAC in 12 minutes with Mobility + 5-12: 1-arm DB Suitcase Deadlift, Snatch Press-Under, Dip, Rebounding/DUs Strength/Skill Development Hang Snatch (Below Knee) (x 3 x 4 sets. Rest 2 minutes ) WOD American Idol (Time) Complete 7 rounds of: 5 Power Snatches (Use 70-80% of multi-rep NTE 135/95lbs.) 20 […]

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