• 141205 Friday

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    Main – CrossFit (No Measure) AMRAC in 8 Minutes with Mobility + 2-8: Thruster, C2B Pull-up (Strict Rnd 1), Box Jump (Step-down- Rnd 1). Strength Development Spend 20 MInutes working through A1-3: A1. : Good Mornings ( @ 30X1; 4-8) A2. : 1-arm OH Walking Lunge ( x 16 alternating ) Switch arms @ halfway […]

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  • 141204 Thursday

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    Main – CrossFit (No Measure) AMRAC in 10 Minutes with Mobility + 4-10: Axle Front Squat, 1-arm DB Sumo DL HP–>DB Snatch (Rnd 2), BTN Press, KB Windmill. Strength Development Push Press (8, 6, 4, 2, 8) Partner WOD Metcon (3 Rounds for reps) Perform 3 sets In 3 minutes complete: 400/500m Row (500m if […]

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  • CFA Party for On Ramp Graduates

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    On Ramp Graduation & CFA Social Friday Dec 12th! Come support the return of CrossFit Asheville’s On Ramp Program by attending their final session Friday December 12th at CFA. The final class takes place 6:30-7:30p with social/beverages to follow 7:30-9ish.  Get to know some new names & faces all while encouraging folks through the repeat of their day […]

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  • Our Voice Dance Party

    Our Voice Dance Party

    CrossFit Pisgah is hosting a dance party fundraiser for Our Voice. It will be on Fri, Dec 5, 8-11pm at the Bywater. There is a $10 door donation that goes directly to Our Voice. 

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  • 141203 Wednesday

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    Main – CrossFit (No Measure) AMRAC in 10 minutes with Mobility + 5-10: BTN Thruster, C2B Pull-up (Strict Rnd 1), Tire Flip, Tire Drag (20-50m). Strength/Skill Development Spend 15 minutes cycling b/w A1/2: A1. : Deadlift (x 2-4 ) A2.: Weighted Dip (x 2-4 ) A2. : Weighted Ring Dip (x 2-4 ) WOD Rest […]

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  • 141202 Tuesday

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    Main – CrossFit (No Measure) AMRAC in 8 Minutes with Mobility + 4-8: Sumo Good Morning, Paused 1-arm Waiter’s Squat, Slammer, Inv Burpee. Strength Development Take 20 Minutes to alternate between A1/2: NTE 6 Rounds. A1. : Back Squat (@ 30X1; 3-5 ) A2. : 1-arm Farmer’s Carry (x 40m/arm ) WOD A2. ,: Metcon […]

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  • 141201 Monday

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    Main – CrossFit (No Measure) AMRAC in 10 Minutes with Mobility + 6-12: Back Squat, Wall Ball, Barbell Row-2s pause against chest, RKBS. Strength Development Take 16 Minutes to alternate b/w A1-3 NTE 4 Rnds. A1.: Power Clean (TnG x 3-5) A2. : 1-arm DB OH Carry (x 30-60m/arm ) A3. : Burpees (x 5 […]

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  • 141130 Sunday Recovery

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    Main – CrossFit Recovery 1.4 (AMRAP – Reps) Complete 1-3 Sets of: AMRAP in 10 min @ 80% 8 Goblet Squats 12 1-arm DB SDHP alt (6/arm) 8 Plank Burpee Box Step-over (4 per side) 60s Row for Cals Rest 5 minutes b/w sets

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