Why CrossFit Asheville?

  • CrossFit Group Classes
  • Forever Fit
  • Olympic Lifting Techniques
  • Strength Balance Emphasis

CrossFit Asheville is a community dedicated to assist individuals of various abilities reach their personal fitness goals.

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The Seven

The Seven

CrossFit Asheville – CrossFit

Metcon

The Seven (Time)

7 Rounds of:

7 Handstand Push-ups

7 Thrusters, 135#

7 Knees-To-Elbows

7 Deadlifts, 245#

7 Burpees

7 Kettlebell Swings, 70#

7 Pull-ups
A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009
To learn more about The Seven click here
Team option-

In teams of 2 complete 10 rounds of The Seven. Work can be split up however between partners.

Tip Toes

Tip Toes

CrossFit Asheville, CrossFit Asheville – CrossFit

Strength/Skill Development

A: 3 Position Snatch (15min to build to heavy complex )

Build to heavy 3

Position Snatch

-Pockets

-Mid thigh

-Below the knee

B: Supinated Barbell Row (3 x 8 )

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15

-5 Power Snatches 135/95

-10 Bar Facing Burpees

-15 Toes to Bar

*60% Power Snatch

Break On Through

Break On Through

CrossFit Asheville – CrossFit

Strength/Skill Development

Paused Front Squat (5 x 3 )

3 seconds in the bottom

*have partner count

1-1 thousand

2-1 thousand

3-1 thousand

UP

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 3

-250m Row

Remainder of 3 minutes

complete AMRAP

-5 CTB Pull Ups

-5 BW Front Squats

Rest 3 minutes

5 Rounds

*55% of 1RM Front Squat
Score is total rounds and reps of front squats + CTB

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CrossFit Asheville