• House of Iron, June, 20th

    House of Iron, June, 20th

    This Saturday we will be hosting the House of Iron competition benefitting Iron Girls!  Because of this we will not have any classes or open gym. Be sure to come by and cheer on your friends!  They are also still taking registrations for two person teams if you want to compete!

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  • Friday, June, 19, 2015

    Friday, June, 19, 2015

      Warm-up 2 Rounds NFT: 20 cals row/ AD 5 pull ups/ ring rows 10 air squats 5 burpees Strength/Skill Development  2 Snatch + OHS (EMOM 8, climbing)  WOD For time: 200m med ball run (30#/20#) 21 OHS (95#/65#, or ~70% of multi rep max) 10 burpee pull ups 150m med ball run 15 OHS 10 […]

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  • Thursday, June, 18, 2015

    Thursday, June, 18, 2015

    Warm-up 2 Rounds NFT: 200m run 10 WB 10 KBS 10 KB SDHP 10 T2B Strength/Skill Development A1.: Sumo Deadlift (6, 4, 6, 4, 2, 2, ) BTN Press (8, 8, 8) WOD Metcon (AMRAP – Reps) 3 Rounds for Reps: 1 Minute WB (20/14) 1 Minute  KB SDLHP (70/53) 1 Minute T2B 1 Minute  KBS  24kg/16kg 1 Minute […]

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  • Wednesday, June 17, 2015

    Wednesday, June 17, 2015

      Warm Up 2 Rounds NFT: 20 cals AD 10 air squats 5 HSPU/ 20s HS hold/ 3 Wall Walks Strength/Skill Development  A.: Squat Clean and Jerk (5 x 1.1) Squat Clean & Jerk x 1.1 Rest 10 seconds between heavy singles, rest as needed between sets WOD Run, Jump, and Shoot (Time) 4 RFT: 400m […]

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  • Tuesday, June, 16, 2015

    Tuesday, June, 16, 2015

    Warm-up 2 Rounds NFT: 200m row 10 RKBS 10 Pull ups Strength/Skill Development A1.: Overhead Squat (5, 3, 1, 5, 3, 1) A2.: Bar Muscle-ups (AMRAP-1 x 3) Complete AMRAP-1 BMU after every other set of OHS WOD 50 Deadlifts, for Time (185#/135#) EMOM – 10 Burpees Complete 50 burpees for time, but every minute on the minute you […]

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  • Monday, June, 15, 2015

    Monday, June, 15, 2015

    Happy Monday!  Let’s do this, CFA! Warm-up- 10 minutes to include coach’s warm up 2 Rounds NFT: 25 Double Unders (or attempts) 5 pull ups 5 push ups => Bar dips 5 burpees Strength Development- 20 minutes Alternate between A1 and A2. A1.: Romanian Deadlift (10, 8, 6, 4) A2. : Bench Press (10, 8, 6, 4) WOD- 20 minutes […]

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  • 150613 Saturday

    150613 Saturday

    CrossFit Asheville – CrossFit Warm-up (No Measure) 2 Rounds NFT: 10 WB 10 Pull Ups 10 Dips 10 Steps WL GOAT Work Goat Day! Take 10 minutes to work on your goat, ideas include: Kipping MU transition HS holds/ walks Clean and Snatch pulls DU WOD Luke (Time) For Time: 400m Run 15 Clean and […]

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  • 150612 Friday

    150612 Friday

    CrossFit Asheville – CrossFit Warm-up (No Measure) 2 Rounds NFT: 10 K2E 10 WB Accumulate 60s FLR on rings Strength/Skill Development A.: Power Clean (10, 9, 8, 7, 6, 5, 4, 3, 2, 1 TnG) Metcon Metcon (Time) Three sets for times: 6 Ground to Overhead (NTE 155/105 or ~65%) 12 pull ups 24 DB […]

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