Category Archives: WOD

The Workout of the Day

CFA Ladies Night Thursday Oct 23rd!

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Ladies!

We are pleased to announce the first of many Ladies Nights to

be held at CrossFit Asheville on Thursday, October 23rd at 6:30pm!

This is an exciting new program we are starting to nurture our diverse

community of women, as well as to fund an exciting new program, CFA

Chicks.

There is no charge for this event and all women in the community are

invited and encouraged to participate. We will complete a workout

together and then gather for drinks and hors d’oeuvres after. There will

be T-Shirts available for purchase of which 100% of proceeds will be

used for CFA chicks.

CFA Chicks is a CrossFit program for at risk Adolescent Girls ages 12-

14 that includes a health, wellness and life skills component. Through

the mental and physical strength required to complete a crossfit type

workout, these girls would learn important life skills not only regarding

health and wellness, but also the confidence to be able to assert

themselves in life.

Please mark your calendars and join us! Feel free to contact Amber

Beane at amberbeane@gmail.com for more information or questions.

141018 Saturday

Sending wishes to our very own Coach Katie Rice who will be taking on 24 hours of mountain biking and adventuring in Pisgah this weekend!

 Sending wishes to our very own Coach Katie Rice who will be taking on 24 hours of mountain biking and adventuring in Pisgah this weekend!

Sending wishes to our very own Coach Katie Rice who will be taking on 24 hours of mountain biking and adventuring in Pisgah this weekend!

Main – CrossFit

(No Measure)

AMRAC in 10 Minutes with

Mobility + 5-10:

OHS,

C2B Pull-up (Strict Rnd 1),

KB Good Morning,

Wall Ball.

Strength/Skill Development

Take 18 Minutes to alternate b/w A1/2 NTE 4 Rounds.

A1. : Deadlift (TnG x 10-15. Rest 20s )

A2. : Metcon (No Measure)

Wall Ball x 10-15

Rest 2-3 Minutes.

WOD

Metcon (4 Rounds for calories)

Complete 4 Sets of:

In 3:30 Minutes Complete

Run 400m

AMRAP Calories on Rower, Airdyne or Ski Erg. Can vary up exercise per round as desired/able.

Rest 90s

141017 Friday

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Main – CrossFit

(No Measure)

AMRAC in 10 Minutes with

Mobility + 4-8:

Shoulder Press–>Push-Press,

C2B Pull-up (Strict Rnd 1),

Rebounding 20s–>DU practice,

1-arm DB Muscle Snatch–>DB Snatch.

Strength/Skill Development

A. : Back Squat (x 3 OTM x 8 Minutes. )

B. : Axle Front Rack Reverse Lunge (x 20-24 alternating x 2. Rest 2-3 MInutes)

WOD

A. : DUs AMRAP in 60s (AMRAP – Reps)

Max reps in 1 minute.
Rest exactly 1 minute b/f part B.

B. : Metcon (AMRAP – Rounds and Reps)

AMRAP in 6 Minutes

10 DB Snatch Alternating (Moderate- NTE 55/40lbs)

10 Burpees
Rest exactly 1 minute b/f part C.

C. : DUs in 60s (AMRAP – Reps)

AMRAP Double Unders in 60s.

141016 Thursday

ForEverFit group resting and discussion after our obstacle course Oct 5th. Fun and informative times!

ForEverFit group resting and discussion after our obstacle course Oct 5th. Fun and informative times!

ForEverFit group resting and discussion after our obstacle course Oct 5th. Fun and informative times!

Main – CrossFit

(No Measure)

AMRAC in 8 Minutes with

Mobility + 5-10:

Single Leg Deadlift,

Axle Front Squat,

Toes 2 Bar (Strict Rnd 1),

BTNP.

Strength/Skill Development

A. : Hang Power Clean (Build to a moderate TnG 5 in 10 Minutes )

B. : Single Leg Deadlift (@ 31X1; 8-12/leg. Rest 45s b/w legs x 2. )

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP in 12 Minutes

10-8-6-4

Row for Calories

Clean to Overhead (Light ~40-50% of a multi-rep max NTE 95/65lbs)

Toes to Bar

141015 Wednesday

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Main – CrossFit

(No Measure)

AMRAC in 10 Minutes with

Mobility + 4-8:

Deadlift,

Dip,

Wall Ball,

Box Jump (Step-down Rnd 1).

Strength/Skill Development

A1.: Turkish Get Up (1-2/arm-perfect- hip extension focus )

A2.: Barbell Row ( @31X2; x 6-10 )

A3.: Airdyne 30s @ 90% (Calories)

Complete 30s at 90% effort.

WOD

Metcon (Time)

4 Rounds

10 Deadlift (@ 50-60% of a multi-rep max NTE 185/135lbs)

15 Wall Ball (20/14#,10′)

20 Box Jump (20/24″)

Olympic Weightlifting Meet at CFA

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Olympic Weightlifting Meet Sat Nov 8th at Crossfit Asheville!

This is a non-sanctioned meet so no lifting shoes or singlets required. It will a great chance to compete and learn about how an actual meet works. If you have any interest in competing, we encourage you to go for it! This will be a fun and supportive environment to try it out. This event is open to our entire community and it is recommended that you have received instruction in the Snatch and Clean & Jerk as these are the 2 lifts that are performed. Don’t feel ready to compete? Then please come on out to Crossfit Asheville and cheer on our athletes, we are hoping for spectators! If this has not enticed you enough, in addition, Muscle Driver USA team Athlete and National Champion Rebecca Gerdon will be at the meet providing an athlete briefing and sharing her wisdom about competing on the platform!

Athletes please email Becca Lee to sign up! hibeccalee@gmail.com, subject Weightlifting meet.

Athlete check in will be 10:30 am at Crossfit Asheville
Lifting to start 11:30am

There is no registration fee. We are asking for donations from competitors and spectators. All money raised will be donated to a non-profit Crossfit program for at-risk girls in the Asheville area, called Crossfit Chicks which starts Spring 2015. Crossfit Chicks will be an affiliate of Steve’s Club which is a Crossfit National program for at-risk youth.

141014 Tuesday

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Main – CrossFit

(No Measure)

AMRAC in 10 Minutes with

Mobility + 3-8:

Sumo Deadlift,

1-arm DB High-pull,

MB Get-up,

MB BSU,

Bear Crawl (25-50′).

Strength Development

A1.: Back Squat (@ 30X1; 4-8 x 4)

A2.: 1-arm DB SDHP (x 6-10/arm x 4)

From sumo stance, stand and drive hips to bring elbow above shoulder in top position.

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP in 10 Minutes

8 MB Get-up (4/side NTE 30/20lbs)

16 MB BSU (8/shoulder NTE 24/20″)

100′ Bear Crawl

The Battle Series Competition

 

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There is no better way to show our warriors that No One Fights Alone than to go to battle with them. Whether you belong to a gym who is hosting or you want to support our warriors on your own, anyone can sign up for The Battle Series.The Battle Series is an annual 4 week online competition hosted each November. Participants will complete 1 workout a week over 4 weeks, much like the CrossFit Open. There will be various divisions to include RX, Scaled and Masters to ensure everyone can go to battle. CrossFit Asheville will be participating in Everyday Warrior starting on November 8.

CrossFit Asheville wants to support June and Neil’s nephew during his battle with cancer.  Participants of the Battle Series are encouraged to wear a “TEAM SCOTT” t-shirt. June has written about Scott’s story below:

My nephew, Scott, 43 is married to Amber and they have 2 amazing children, a daughter 12, and a son, 8.  Previously, Scott was a Sergeant at a Correctional Facility in northern New York, although he has had to resign his position due to ongoing cancer treatments.   

 
Over two years ago doctors discovered a tumor surrounding his femoral artery and after an 11 hour surgery he began chemo and radiation treatments.  He was cancer free for a while, but unfortunately, in August, his doctors found cancer cells in his lungs and the other leg.  He is now being treated at the Dana Farber Institute in Boston, Massachusetts and will undergo another surgery in November.  In between his present chemo and radiation rounds, he continues to run and workout (sounds like an everyday warrior, right?).   Also, Scott is a veteran of the Marine Corps! 
 
An account has been set up at booster.com where you can go in and order a “team Scott” t-shirt for $15 (and make a donation to Scott if you would like).  https://www.booster.com/teamscottsupport
     Or they can be ordered directly at Crossfit Asheville.  There is a deadline of October 19th for ordering.  Once the shirts arrive, they can be worn to the gym on Saturday November 8th, 15th, and 22nd where photos will be taken to show Scott and his family our support. 
 
Any questions can be directed to me at:  june.packrat@gmail.com
 
Thank you in advance, 
June Duvall 


Everyday Warrior (EW) foundation and its first fundraising event The Battle Series. Its founder Brittany Gill, a trainer at CFS, was diagnosed with cervical cancer in November 2013. Brittany started EW during her journey through chemo treatments with the intent to benefit others- specifically CrossFitters- during their battle with cancer.  We lost Brittany this past Sunday, September 28, 2014, but we are continuing her quest and carrying on her passion for this cause. Please watch this video, register for The Battle Series, share with your members, and help us fulfill the vision Brittany had for Everyday Warrior and the CrossFit community