• 141225 Thursday DIY

    141225 Thursday DIY

    Main – CrossFit A. : DIY EMOM (AMRAP – Rounds and Reps) Every minute on the minute until you are unable to complete the designated reps within the minute: 1 Squat + 1 Burpee 2 Squats + 2 Burpees 3 Squats + 3 Burpees…Rest 5 Minutes b/f bonus round of part B: DIY EMOM in […]

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  • 141224 12 Days of Fitness Festivus

    141224 12 Days of Fitness Festivus

    Main – CrossFit 12 Days of Fitness Festivus (Time) 1 Burpee Muscle-up or Burpee Pull-up/Ring-Row 2 Toes to Bar or Plank Burpees 3 Push-ups 4 Goblet Squats (NTE 32/24 kg) 500m Row 6 Box Jumps (NTE 24/20″) 7 KBS (NTE 32/24 kg) 8 Renegade Rows (4/arm NTE 45/35lbs) 9 Wall Balls 10 Tuck (or straight) […]

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  • 141223 Tuesday

    141223 Tuesday

    Main – CrossFit (No Measure) AMRAC in 10 minutes with Mobility + 4-8: 1-arm OHS, Slammer, MB BSU, Dip. Strength Development Spend 18 Minutes working through A1-3: A1. : Farmer Carry ( x 40m Tough ) A2.: Front Leaning Rest (Rings) ( x 40-60s) A3. : Airdyne 30s @ 90% (Calories) Complete 30s at 90% […]

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  • 141222 Monday

    141222 Monday

    Main – CrossFit Warm-up (No Measure) AMRAC in 12 minutes with Mobility + 3-8: Back Squat, DB Hang Mm Snatch, PVC Sott’s Press (adv to light bar as able), Pull-up (Strict Rnd 1). Strength/Skill Development Paused Overhead Squat (Take 15 Minutes to build to a tough triple. ) WOD “Fran-Prep” (AMRAP – Reps) 60s AMRAP […]

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  • Menopause Happens- Own the Change!

    Menopause Happens- Own the Change!

    Blair is offering a new program -Menopause Happens- Own the Change!  Read what she says below: I am offering a program called Menopause Happens- Own the Change! and I am in need of a few good women (of or approaching menopausal age) who are eager to shed some body fat. Because becoming a better fat burner promotes hormonal stability and overall […]

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  • 141221 Sunday Recovery

    141221 Sunday Recovery

    Main – CrossFit Recovery 2.0 (No Measure) Complete 2-4 Rounds at conversational pace: 1 minute Airdyne 1 minute Ski Erg 1 minute Row 1 minute Bear Crawl 1 minute Walking Lunge 3 Minutes Mobility

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  • Legumes and Grains: Properly Prepared

    Legumes and Grains: Properly Prepared

    Hi CrossFit Asheville Community! I have been given the opportunity to share a few words on diet through the CFA Blog. This post will focus on how to prepare nuts, seeds, grains, and legumes for maximum nutrient absorption and a happy gut. The Paleo diet, hugely popular with CrossFit athletes, does not include grains or […]

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  • 141220 Saturday

    141220 Saturday

    Main – CrossFit (No Measure) AMRAC in 7 Minutes with Mobility + 3-7: TnG Deadlift, BTN Press, T2B. Strength Development A1. : Suitcase Deadlift (@ 31X1; 4-6/arm x 3) A2. : BTN Push-press (@ 31X1; 4-6 ) Partner WOD Metcon (AMRAP – Rounds and Reps) In team of 3 with only 1 person working at […]

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