• 140320 Thursday

    photo (43)

    Main – CrossFit Warm-up (No Measure) AMRAC in 10 minutes with Mobility + 5-10: Good Morning, C2B Pull-up, Wall Ball, Sit-up. Strength/Skill Development A1. : Lunge Squat (@ 2011; 6-10/leg x 4. Rest 30s b/w legs & A2. ) From lunge position, hold DBs at side and control back knee down to floor & back […]

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  • 140319 Wednesday

    Congrats to Jason who had a PR half marathon 1:46 finishing 2nd in his age group & 54th out of over 700 runners at the Biltmore this past weekend!

    Main – CrossFit Warm-up (No Measure) AMRAC in 12 minutes with Mobility + 6-12: Back Squats, 1-arm DB High-pull, T-Push-up–>Dip, Box Jump (Step Down Rnd 1) KBS. Strength/Skill Development A1. : Sumo Deadlift High Pull ( x 5-8 x 4. Rest 10s ) A2. : Burpee Box Jump Overs (AMRAP – Reps) AMRAP in 30s […]

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  • 140318 Tuesday

    photo (47)

    Main – CrossFit Warm-up (No Measure) AMRAC in 8 minutes with Mobility + 4-8: Overhead Squat, DB Deadlift, Axle Shoulder Press–>Push-Press. Strength/Skill Development A1. : Back Squat (2-4 x 6 sets. ) A2. : Renegade Row (x 3-5/arm alternating x 4 sets) WOD Metcon (3 Rounds for reps) Complete 3 Rounds: 30s AMRAP Axle Push-Press […]

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  • 140317 Monday

    14.3 Fun!

    Main – CrossFit Warm-up (No Measure) AMRAC in 12 minutes with Mobility + 4-10: Good Mornings, C2B Pull-up (Strict Rnd 1), 1-arm DB Thruster, & Toes to Bar. Strength/Skill Development A1. : Thruster (10-10-10. Rest 30s) A2. : Pull-ups (AMRAP in 30s x 3. Rest 90s. Report total reps. ) A2. : Ring Rows (AMRAP […]

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  • 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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