Category Archives: WOD

The Workout of the Day

141015 Wednesday


Main – CrossFit

(No Measure)

AMRAC in 10 Minutes with

Mobility + 4-8:



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.


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


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!, 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


Main – CrossFit

(No Measure)

AMRAC in 10 Minutes with

Mobility + 3-8:

Sumo Deadlift,

1-arm DB High-pull,

MB Get-up,


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.


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




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 where you can go in and order a “team Scott” t-shirt for $15 (and make a donation to Scott if you would like).
     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:
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


141013 Monday

Great weekend at BeerCity Beatdown!  Thanks to all who participated as well as those who came out to support!

Main – CrossFit

(No Measure)

AMRAC in 10 Minutes with

Mobility + 6-10:

Snatch Press Under,

Strict C2B Pull-up,


DB Single Leg Deadlift.

Strength Development

A.: Hang Snatch (12 MInutes to build to a moderately tough triple)

B. : 1-arm DB OH Carry (8 Minutes to a moderate 100m/arm)


EMOM for 12 Minutes: Cycle through the following 4 stations 3 times each.

A.: Power Clean ( x 5 TnG (Start with Best Snatch load) )

B.: Metcon (Time)

Burpee x 10 AFAP

C.: Metcon (Weight)

Slammer x 10

D.: Waiter’s Carry (x 30m/arm (Best OHC From B) )

141011 Saturday


Main – CrossFit

(No Measure)

AMRAC in 10 Minutes with

Mobility + 5-10:

1-arm OHS,

Toes 2 Bar,


Wall Ball.

Strength/Skill Development

A1. : Power Clean (Build to a tough triple in 12 MInutes)

B.: Front Squat (AMRAP Set with best PCx3. Rest 3 min x 2)


Rest 1 Minute b/w each of the following exercises.

A. : DUs in 2 minutes (AMRAP – Reps)

AMRAP Double unders in 2 minutes

B. : Wall Ball: AMRAP in 2 Minutes (AMRAP – Reps)

Rx/d 20/14lbs, 10′

C. : Toes 2 Bar in 2 Minutes (AMRAP – Reps)

AMRAP T2B in 2 Minutes

D. : Row 2 Minutes (Distance)

Max Distance Row in 2 Minutes

E. : Airdyne Max in 2 minutes (Calories)

for cals

141010 Friday

The Koon Family thrustering together!

Main – CrossFit

(No Measure)

AMRAC in 12 Minutes with

Mobility + 4-8:

Sumo Good Morning,

1-arm Waiter’s Squat,


Ring Support–>Dip,

Tire Drag.

Strength/Skill Development

18 Minutes to cycle through A1-3:

A1. : Suitcase Deadlift ( @ 3011; 8-12 per arm. )

A2. : BTN Press (@3011; 4-6 Moderate )

A3. : Ring Rows (@31X1; 4-6 Tough)


EMOM for 15 minutes (5 Rounds per exercise):

A1. : Metcon (Distance)

Tire Drag: 30s for distance

(Every 25′ = 1 pt. Add load for moderate effort drag.)

A2. : Russian Kettlebell Swing (x 10 Moderately Tough)

A3. : Ring Dips (AMRAP in 20s OR Dip Support Hold 20s)

CFA Kids


CrossFit Kids

Welcome to CFA Kids!  We are so thrilled to offer this program once again and can’t wait to get to know your kids and watch them flourish!  Below you will find some information regarding scheduling and payment.  Thanks so much and we look forward to an awesome semester!  Please click here to read more about CrossFit for kids!

Semester Dates for Fall 2014

September 22nd, 2014- December 18th, 2014

Pre-K and Kindergarten (3-6 year olds)

Mondays 4:30-5:15pm


Elementary and Pre-teen (7-13)

Tuesdays 4:30-5:15pm


All classes will start September 22nd and go through December 16th for a total of 13 classes.  The cost for the semester is $140 ($11/ class).  The first class is a free trial, after that we ask that you please pay for the number of classes your child will attend during the semester.


Please feel free to contact or 828-335-0882 with any questions you may have or to sign up and let’s have a great semester!


Kiddos should be dressed ready to move in comfortable clothing. We have a water fountain available and please bring a healthy snack for after the workout.


We are located at 438 Haywood Road in West Asheville right off of Exit 2 on I240.  We are situated back away from the road behind Second Gear.   We do not have a sign, but it’s  obvious with the garage doors.