CrossFit is…

A complete fitness program unlike any other. Guided coaching, a community atmosphere, and constantly varied workouts excel at meeting any fitness goal.

September On Ramp session is full. Next session October 2010.

To join our group classes sign up for our 12 session introductory course. Click Here for more information.

Childcare

Childcare offered at 9:00 and 10:00am classes Mondays, Wednesdays and Fridays. 9:00am on Tuesdays and Thursdays.

Operation Phoenix Widget
Dutch Lowy Trainer Seminar: Coach Better | Program Smarter

091223 Wednesday “Heartbeat”

Strength/Skill Work:Deadlift
WOD
5 rounds of:
30 seconds max rep hang power cleans (70% of max rep hang power clean not to exceed 135/95lbs)
30 seconds max rep kettlebell swings (1.5/1 pood)
1 minute rest
Holiday Hours:
We will be open on 12/24 until 1:00pm. (Noon class that day!) Closed 12/25. Open 12/26 and resume normal schedule.
New Years’ Eve will be similar [...]

091027 Tuesday “Jump Ball”

 
Strength/Skill Work: Hang Power Clean
WOD
21-18-15-12-9-6-3
3-6-9-12-15-18-21
Kettlebell swings (1.5/1 pood)
Box jumps (24″/20″)
For time.

091007 Wednesday “The Tempest”

Strength/Skill Work:  Hang Power Clean
WOD
As many rounds as possible in 15 minutes of:
Ring dips 7 reps
One arm kettlebell thrusters 10 reps (5 per arm 53/35lbs)
Ball slam 15 reps

090917 Thursday “Dutch”

Strength/Skill Work:  Hang Power Clean
WOD
There are two variations of today’s work-out.  Which version you do will depend on your skill level with the overhead squat.  Some do not have the shoulder/hip flexibility in the OHS to get the intended stimulus from this work-out.  Ultimately the coaches will tell you which work-out to use.  For those that do [...]

090826 Wednesday “Mile Time Trial”

08/25/2009 RouteFind more Runs in Asheville, North Carolina
 
Strength/Skill Work   Hang Power Clean: Heavy single. 
WOD
3 loops of the above route or…
Mile Run
For Time
Rain or shine bring your running shoes and get excited to run a fast mile!

090821 Friday “DT”

Strength/Skill Work Burgener warm-up and push jerk review
WOD
Complete 5 rounds of the following for time:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerk
Men-135lbs, Ladies-95lbs
ICE Training
Strength/Skill Work  Shoulder Press: Find a heavy single then complete 3 sets of 2 reps at 90%
WOD  See above only Men-155lbs, Ladies-105lbs

090626 Friday “No Limits”

 

Strength/Skill Work: Burgener Clean Progression
WOD:
Complete as many rounds as possible in 20 minutes of:
5 Thrusters
7 Hang Power Clean
10 Sumo Deadlift High-pull
Men’s weight is prescribed at 95lbs. Women’s suggested weight tops out at 65lbs.