CrossFit Pisgah is looking for volunteers for the Rivier Ruckus on just two short weeks away on Saturday April 6th & Sunday April 7th. There are only a handful of volunteers spots needed for Saturday and more so for Sunday.
You can sign up for 4-hour shifts at www.thegaragegames.com/events/river-ruckus or simply email Ben@CrossFitPisgah.com. Come support a great event, see some awesome performances and receive a cool shirt!
Learn to row is starting April 6 and the next will be in May and the last at the end of the summer. We offer a introduction day and then a course to follow if you are interested in joining. Costs are reasonable and the people are great! Check them out at Asheville Rowing Club!
If you have further questions you can direct them to Katie Callahan at Katiecrna@gmail.com.
AMRAC in 12 min with 6-10 of:
Pull-ups (Use Gravitron as needed)
Hip extension with 1s hold (Hold plates against chest as able)
Deck squat plank burpee
DB press Strength/Skill Development
A1. Thruster 7-10 x 4
A2. Power row 6-8/arm x 4 WOD
Complete 3 rounds of;
30 KBS (NTE 1.5/1 pd)
Post best thruster x 10, power row x 8 & overall time with KB load.
AMRAC (As many rounds as comfortable) in 15 minutes w/12-15 of:
KBS w/1s hold
NTE 3 rounds. Strength/Skill Development
Complete 4 sets of A1/2:
A1. Deadlift (22xo); 4-6 reps
Rest 10 seconds
A2. Burpee over barbell x 8 AFAP
Rest 2 minutes. WOD
Complete 3 sets of:
AMRAP in 3 minutes:
5 Toes to bar
10 Goblet squats (NTE 1.5/1 pood)
15 Double unders
Rest 1 minute. Pick up where you left off at the end of each round.
This workout was last completed on 120626.
Post best DL x 6, total rounds with partial rounds & KB load.
AMRAC (as many rounds as comfortable) in 15 minutes with 8-12 reps of:
Single arm DB OHS (4-6/arm)
(NTE 3 rounds) Strength/Skill Dev
A1. DB Lunge squat or DB Rev Lunge x 12-16 alternating legs. x 4 (Keep with lunge squats until able to complete ~25% BW per hand x 8/leg)
A2. Barbell row @ 2011; 6-8 x 3.
Rest 90 seconds WOD
Complete 3 sets of:
In 3 minutes complete:
IFB AMRAP plank burpees
Rest 3 minutes b/w rounds.
Goal: More plank burpees completed each round.
Post the best lunge x 16, BB row x 8 & plank burpees for rounds 1, 2, & 3.
We are honored to welcome James FitzGerald and his students to CrossFit Asheville on March 22nd-24th. James will be teaching a seminar called “OPT CCP Level 1: Program Design.” While we are hosting these guests, regularly scheduled classes will still carry on, as the seminar will be held in the Manual Therapy area of the gym.
With that in mind foot traffic starting with the 7am class on Friday will be rerouted to the gym side only. It is important that the students that are enrolled in these classes can focus, so access to the office will be suspended until the seminars are over. Signs will be posted on the doors to help remind you to avoid the office on this FRIDAY and SATURDAY. Please utilize the toliet on the gym side as much as possible. Locker rooms will be available we just ask that remain quiet to respect those in attendance. We appreciate your cooperation while these seminars are in session!
I remember just a few years ago when this space felt huge!
I wanted to once again thank everyone for all the help that went into the move and all that help that continues to pour in to help us put on the finishing touches. A special shout out to Doc Chey’s Noodle House for donating some food for the evening! We greatly appreciated your generosity!
Also, a reminder that the Asheville CF Open will happen this week on Friday evening with the first heat kicking off at 6pm. The workout will be released on by CrossFit tonight.. Please register by Friday at 9am. Remember that it is free to register and we’ll be taking donations the evening of the event to support the local Infant Swim Resource scholarship fund! The Southern & The Vault have donated a keg. We would love to have as many as possible participate in the event or you’re more than welcome to just come by hang out & watch the action!
Complete 3 rounds NFT with 8-10 reps of:
KB windmills (4-5/arm)
Toes to bar
Add weight each round as able. Strength/Skill Development
Power clean 2, 2, 2, 2, 2. Rest 2 minutes WOD
Complete 5 rounds of:
8 Renegade row double box step-ups alternating legs each rep (NTE 35/25 & 20″)
Post best power clean x 2, overall time with DB & box.