• 141120 Thursday

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    Main – CrossFit (No Measure) AMRAC in 8 Minutes with Mobility + 4-8: 1-arm OHS, Axle Press–>Push-Press Bent over Barbell Row (2s pause @ chest), Toes 2 Bar (Strict Rnd 1). Strength/Skill Development Spend 16 Minutes alternating b/w A1/2: A1. : Barbell Box Step-up (x 10-16 alternating ) Barbell on back A2. : 1-arm DB […]

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  • 141119 Wednesday

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    Main – CrossFit (No Measure) AMRAC in 10 Minutes with Mobility + 3-8: Back Squat, Push-up, Strict C2B Pull-up, TnG Power Clean. Strength/Skill Development Spend 18 Minutes working between A1/2 NTE 4 Rounds: A1. : Axle Front-Rack Walking Lunge (x 16-20 Steps ) A2. : Weighted C2B Pull-up ( @ 31X1; 3-5 ) A2.: Muscle-ups […]

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  • 141118 Tuesday

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    Main – CrossFit (No Measure) AMRAC in 10 Minutes with Mobility + 6-10: Sumo Deadlift, 1-arm DB Press, Box Jump-Step down, MB Get-up. Strength Development Take 20 Minutes to alternate between A1/2: NTE 4 Rounds. A1. : Good Mornings ( x 6-10) A2. : 1-arm DB OH Carry ( x 30-60m/arm Tough) WOD A. : […]

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  • Thanksgiving Hours

    We made it through WOD 1

    Happy Thanksgiving! Wednesday:Normal Hours Thursday: Closed with DIY workout posted Friday: 6a-11a open gym with classes at 7a & 9a   

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  • 141117 Monday

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    Main – CrossFit (No Measure) AMRAC in 12 Minutes with Mobility + 5-10: 1-arm DB OHS (use fat grip), Platform Dip, DB BSU-alternating, Stone 2 Shoulder. Strength Development Spend 18 Minutes alternating b/w A1/2: A1.: Front Squat (x 2-4 ) A2. : Narrow Grip High Pull (NGHP) (@21X1; 6-10 ) WOD EMOM for 15 minutes […]

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  • 141116 Sunday Recovery

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    Main – CrossFit Recovery 1.3 (No Measure) Complete 2-3 sets of: 30s 1-arm Farmer carry, Rt 30s Rest 30s MB Get-up on Rt 30s Rest 30s 1-arm Farmer carry, Lt 30s Rest 30s MB Get-up on Lft 30s Rest 30s Rt Side Plank 30s Rest 30s Battling Ropes 30s Rest 30s Lft side Plank 90s […]

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  • BioFeedBack Informational Session

    BioFeedBack Informational Session

    BioFeedBack Informational Session with Dr. Corey Duvall of the Stay Active Clinic    Where: CrossFit Asheville    When: November 22nd @ 11a   About:  The purpose of training is to challenge deeply and recover fully.  When this is done consistently your body gets fitter, stronger, leaner, more flexible and more injury and pain-resistant.  BioFeedBack Flexibility testing can […]

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  • 141115 Saturday Everyday Warrior Wk 2

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    Main – CrossFit (No Measure) AMRAC in 15 Minutes with Mobility + 6-10: Deadlift TnG, 1-arm DB High-pull, Turkish Get-up (alternating sides), Wall Ball, Rebounding–>DUs (20 seconds). Strength Development Spend 12 Minutes alternating b/w A1/2: A1.: 1-arm DB Muscle Snatch ( x 6-10 alternating ) A2. : Ring-rows (@ 31X2; x 4-6.) WOD Everyday Warrior […]

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