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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4/27/17

4/27/17

CrossFit Asheville – CrossFit

Strength/Skill Development

Back Squat (4 x 10 )

Metcon

Metcon (Time)

For Time:

21 – 15 – 9

-Shoulder to Overhead 115/85

-Wall Ball

-Burpee Box Jump Over

24/20
Scale STO 40% of Push Jerk 1RM

Metcon (No Measure)

100m Plate Pinch

Carry 45/35#

Track and Rings

Track and Rings

CrossFit Asheville – CrossFit

Strength/Skill Development

A1: Deadlift (5 x 3)

A2: Single Arm Dumbbell Shoulder Press (5 x 3)

3 reps per arm

Metcon

Metcon (Time)

Five rounds for time:

7 Muscle-ups

Run 400 meters

Dumbbells and Jumping

Dumbbells and Jumping

CrossFit Asheville – CrossFit

Strength/Skill Development

A: Farmer Carry (4 x 100m )

B: L-Sit (1 Max Effort Hold)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

-10 DB Snatches Alt. 50/35

-10 Single Arm OH Walking

Lunges RA 50/35

-10 Single Arm OH Walking

Lunges LA 50/35

-30 Double Unders
*Transition for walking lunges: Transfer weight at the shoulders,hips, or on the ground.

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CrossFit Asheville