• 141003 Friday


    Main – CrossFit (No Measure) AMRAC in 9 MInutes with Mobility + 2-10: Sumo Deadlift, TGU, C2B Pull-up (Strict Rnd 1), Rebounding x 20s. Strength Development Spend 20 MInutes working through A1-3: A1. : Good Mornings ( @ 30X1; 6-10) A2. : 1-arm OH Walking Lunge ( x 20 alternating ) Switch arms @ halfway […]

  • Baby Shower for The Kellam Family

    Baby Shower for The Kellam Family

        We are excited to announce a celebration of Seth and Jana Kellam welcoming a new addition to their family! Zi, Jana and Seth’s son, will be coming from China sometime in November….and we can’t wait!   The baby shower will be at CFA on Sunday, October 26th at 3:00PM!   Ladies and gentlemen, please join us […]

  • 141002 Thursday

    Becca on her way to a snatch PR at last weekend's MD Open!

    Main – CrossFit (No Measure) AMRAC in 8 Minutes with Mobility + 5-8: 1-arm OHS, C2B Pull-up (Strict Rnd 1), RKBS, Mountain Climbers. Strength Development A1. : Front Squat (@20X1; 5-8 x 4 ) A2. : Kneeling Torso Row (@ 31X0; 5-8/arm x 4) WOD Metcon (AMRAP – Rounds and Reps) AMRAP in 14 Minutes […]

  • 141001 Wednesday


    Main – CrossFit (No Measure) AMRAC in 12 Minutes with Mobility + 6-10: Back Squat, DB Muscle Snatch (Rnd 1)–>DB Snatch, H/R Push-up (Rnd 1)–>Dip, T2B (Strict Rnd 1). Strength Development Take 18 Minutes to alternate b/w A1/2: A1. : 1-arm Farmer’s Carry ( x 30-60m/arm ) A2. : Weighted Dip (@ 30×1; 3-6) A2. […]

  • 140930 Tuesday

    How to Watch GRID!  Tune in to show your support for the sport!

    Main – CrossFit (No Measure) AMRAC in 12 Minutes with Mobility + 4-10: Overhead Squat, 1-arm DB Press, MB Get-up, KBS, Box Jump (Step-down). Strength Development Take 20 Minutes to circulate A1-3: NTE 4 Rounds. A1.: Deadlift (TnG 6-10 x 4. Rest 30s) A2.: Axle Push-Press ( x 5-8. Rest 20s. ) A3.: Metcon (No […]

  • Active Recovery Class

    Active Recovery Class

    What? Active Recovery Class Where? CrossFit Asheville Who? Anyone & Everyone When? Tuesdays from 9:30-10:00am and Fridays from 5:30-6:00pm starting the first week in November Why? Active recovery including individual and partner stretching, myofacial release (foam rolling), and breathing/body scan exercises can all contribute to maximal recovery for better performance! How much? $5/class (1x/wk=$20/mo, 2x/wk=$40/mo) How? Email […]

  • 140929 Monday

    CFA visits CF Charleston!  Great pic guys!

    Main – CrossFit (No Measure) AMRAC in 10 minutes with Mobility + 5-10: BTN Thruster, C2B Pull-up (Strict Rnd 1), Manmaker, Tire Drag (20-50m). Strength/Skill Development Spend 20 minutes cycling b/w A1-3: A1. : Thruster (x 4-8 Build in load) A2.: Weighted C2B Pull-up (@21X0; 4-8 ) If working towards unassisted pull-ups utilize Gravitron for […]

  • 140928 Sunday

    Becca hit 53/70kg for a 123 Total 
Competition Snatch, Clean and Jerk, and Total PR's! She went 5/6, almost had 73 but called for an elbow. Congrats Becca!!

    Main – CrossFit Recovery FC ATW (No Measure) Complete 3-6 Rounds at 70-80% of: 1 min Ski Erg 1 Min AD 1 Min Row 1 Min Farmer’s Carry EZ 1 min Side Plank (30s/side)