• 140404 Friday “Row, Step, Jump”

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    Main – CrossFit Warm-up (No Measure) AMRAC in 10 minutes with Mobility + 6-12: Good Morning, Russian BSU or Pistols, H/R Push-up to Plate Strength/Skill Development Spend 15 minutes alternating b/w through A1/2: A1. : 1-arm Farmer’s Carry ( Build to a tough 30m/arm. ) A2. : Front Leaning Rest (Rings) (40-60s. Report total seconds […]

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  • Five Year Anniversary Celebration

    Five Year Anniversary Celebration

            Saturday we had the chance to celebrate five years of fitness, five years of community, five years of mental strength, five years of challenge, five years of excellent coaching and five years of business success for CrossFit Asheville.  Collectively, we are all grateful for the ways that CrossFit Asheville, its coaches […]

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  • 140403 Thursday

    140403 Thursday

    Main – CrossFit Warm-up (No Measure) AMRAC in 10 minutes with Mobility + 4-8: OHS, Wall Balls, KBS, MB Get-up Box Jump (Step-down). Strength/Skill Development Spend 20 minutes working through A1/A2/A3: A1. : Turkish Get Up (x 2/arm. ) A2. : Unilateral Ring-Row (@ 21X1; 4-6/a x4. Inches -base of rings -armpit.) Ring-row with 1-arm. […]

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  • 140403 Thursday

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    Main – CrossFit Warm-up (No Measure) AMRAC in 10 minutes with Mobility + 4-8: OHS, Wall Balls, KBS, MB Get-up Box Jump (Step-down). Strength/Skill Development Spend 20 minutes working through A1/A2/A3: A1. : Turkish Get Up (x 2/arm. ) A2. : Unilateral Ring-Row (@ 21X1; 4-6/a x4. Inches -base of rings -armpit.) Ring-row with 1-arm. […]

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  • 140402 Wednesday “NPFL Combine ’14″

    140402 Wednesday “NPFL Combine ’14″

    The National Pro Fitness League is a new team sport scheduled to kick off in 5 cities across the U.S. in late summer 2014.  The combines happen later this month! Warm-up AMRAC in 8 minutes: Mobility + 8-12: Back Squat, Burpee Toes 2 Bar, BTNP Strength/Skill Development A1.: Push Press ( @ 21X1; 3-6 x […]

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  • 140401 Tuesday

    Tina rocking out the thruster from 14.5!

    Main – CrossFit Warm-up (No Measure) AMRAC in 12 minutes with Mobility + 6-10: 1-arm DB OHS, Bent Over Barbell Row, Push-up–>Dip, Axle F/R Walking Lunge. Strength Development A1. : Deadlift (@ 21X0; 4-6 x 4) A2. : Weighted Dip (@ 21X1; 4-6 x 3) WOD Metcon (AMRAP – Rounds and Reps) AMRAP in 12 […]

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  • 140331 Monday

    Matt & Drew following the conclusion of 14.5 which means completion of their first CF Open!

    Main – CrossFit Warm-up (No Measure) AMRAC in 10 minutes with Mobility + 5-8: MB/Stone to Shoulder + Squat 1-arm DB Press Ring-row—>Pull-up Strength/Skill Development A1. : Front Squat (3-5 x 5. ) A2. : 1-arm DB High-Pull (@ 21X0; 5-8 x 4. ) WOD Metcon (AMRAP – Rounds and Reps) AMRAP in 8 minutes: […]

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  • 140330 Sunday Recovery

    McKenzie, Karl & Rustan representing a few of the original Fit 'n Fun crew!

    Main – CrossFit Metcon (Time) Complete the following at conversation pace & moderate effort loading: Row 250m DB Renegade Row x 12 alternating Row 250m Box Step-up x 24 alternating Row 250m PVC OHS x 12 Row 250m Plank Burpee x 12 Row 250m Ring Row -x 12 Row 250m DB Suitcase Deadlift x 12/arm […]

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