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.

JOIN CROSSFIT ASHEVILLE NOW!

10/21/17

10/21/17

Announcements

Oktoberfest at the Koon’s this Sunday! Sign up today!

CrossFit Asheville – CrossFit

Metcon

Metcon (Time)

For time with partner –

200 Double Unders

90 Wall Balls (30/20 lbs)

75 Pistols

60 Burpee Box Jump Overs (24/20”)

45 Handstand Push-Ups

30 Clean & Jerks (185/125 lbs)

15 Bar Muscle-Ups

*One partner must be holding

deadlift bar while other partner is

working.

Deadlift Weight – 225/155 lbs

10/20/17

10/20/17

Announcements

Oktoberfest at the Koon’s this Sunday! Sign up today!

CrossFit Asheville – CrossFit

Strength/Skill Development

A: Single Leg Deadlift (5 x 5 each leg )

B: Weighted Dip (3 x 8 )

Metcon

Metcon (Time)

3 Rounds For Time –

21 SDHP 95/65

15 Ring Dips

400m Run

10/19/17

10/19/17

CrossFit Asheville – CrossFit

Strength/Skill Development

Split Jerk (5 x 2 with 2 second pause in receiving position.)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 20

Row 500m

-20 Med Ball Step Ups 30/20lb

24/20in box

-20 Med Ball Sit Ups

-20 lateral jumps over Med Ball

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CrossFit Asheville