• 141108 Saturday Everyday Warrior Wk 1

    The group competing in Rush Club tonight!

    Main – CrossFit (No Measure) AMRAC in 10 Minutes with Mobility + 4-8: Sumo Deadlift, Axle Front Squat, 1-arm DB Press, Toes2Bar (Strict Rnd 1). Strength Development A.: Power Clean (8 Minutes to a moderately tough double) B.: Axle Front-Rack Walking Lunge (x 12-16 Steps x 3. Rest 60-90s) WOD Everyday Warrior Wk 1 (AMRAP […]

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  • 141107 Friday

    80 years old & growing stronger everyday!

    Main – CrossFit (No Measure) AMRAC in 10 Minutes with Mobility + 3-8: Paused 1-arm OH Squat, Strict C2B Pull-up, Slammer, BSU w/Slammer Strength/Skill Development Spend 18 Minutes alternating b/w A1/2: A1. : Paused Overhead Squat (x 3-5) A2. : Weighted C2B Pull-up (@ 31X1; 3-5 ) WOD Metcon (Time) 400m MB Carry -Moderate NTE […]

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  • 141106 Thursday

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    Main – CrossFit (No Measure) AMRAC in 8 Minutes with Mobility + 4-6: Back Squat, 1-arm DB Thruster, C2B Pull-up (Strict Rnd 1), Rebounding x 20s. Strength Development A1. : Deadlift ( 7, 5, 3, 7 ) A2. : 1-arm DB Press (@ 20X1; 4-8/arm x 3. ) WOD Latch (3 Rounds for reps) Complete […]

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  • Battle Frog Obstacle Course

    Battle Frog Obstacle Course

     

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  • 141105 Wednesday

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    Main – CrossFit (No Measure) AMRAC in 10 Minutes with Mobility + 3-8: Hang Squat Clean, DB Single Leg Deadlift, C2B Pull-up (Strict Rnd 1), Burpee. Strength/Skill Development 20 minutes to rotate through A1-3 A1. : Hang Clean + Front Squat Complex (x 2-4 Reps ) A2. : Waiter’s Carry ( Moderately Tough 50m/arm. ) […]

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  • 141104 Tuesday

    Jen looking strong during Saturday's Shut-In Run. Congrats Jen & the other finishers from CFA!

    Main – CrossFit (No Measure) AMRAC in 8 Minutes with Mobility + 3-6: Axle Front Squat, Dip, T2B, Tire Drag. Strength Development Take 12 Minutes to alternate b/w A1/2 (NTE 3 Rnds): A1. : Axle Front Squat (@ 30X1; 4-8) A2. : Weighted Dip (@ 30X1; 2-4 ) A2. : Weighted Ring Dip (@ 30X1; […]

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  • 141103 Monday

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    Main – CrossFit (No Measure) AMRAC in 8 Minutes with Mobility + 3-8: 1-arm Waiter’s Squat (Use Fat Grip), Bent Over BB Row, Axle Press, Burpee Box Jump (Step down). Strength Development Take 15 Minutes to work through A1/2 NTE 4 Rounds. A1. : Axle Push-Press (x 5-8) A2. : Good Mornings ( @30×1; 4-8) […]

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  • Weightlifting Meet Saturday & Clinic Next Sunday

    Weightlifting Meet Saturday & Clinic Next Sunday

    Reminder Mock Olympic Weightlifting Meet Saturday Nov 8th followed by an amazing opportunity for more Weightlifting Fun on Sunday October 9th… Come Join Becca Gerdon for an Olympic Weightlifting Clinic on Sunday November 9th at Crossfit Asheville form 11am – 1pm. Becca is a weightlifter for team MuscleDriver USA and was a Bronze Medalist at the 2014 National […]

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