Crossfit Asheville is a community dedicated to assist individuals of various abilities reach their personal fitness goals.

Latest From the Blog

  • Monday August 3, 2015

    Monday August 3, 2015

    Strength/Skill Development A1: Good Mornings (3 sets of 6 reps) A2: Bench Press (3 sets of 6 reps) WOD Metcon (Time) 7 Rounds for time of: 7 Box jumps (must extend and show control at the top) (24/20) 7 KBS (2pd/ 1.5pd) 7 FS (115/85) 7 Burpees over the bar

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  • Saturday August 1, 2015

    Saturday August 1, 2015

       GOAT Work Take 15 minutes to work on your goat! Partner WOD To The Lost… (Time) As teams of two or solo complete, with a 30 minute time cap: 30 burpees 50 pull ups 100 sit ups 150 air squats 60 burpees 25 pull ups 50 sit ups 75 air squats 30 burpees With […]

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  • Friday July 31, 2015

    Friday July 31, 2015

       Squat Snatch (See below) 3×3 at 75% 2×2 at 80% 1×1 at 85% 2×2 at 80% 3×3 at 75% Focus on speed WOD Metcon (Time) 5 Rounds for Time: 11 Power Snatches, 95/65 12 HSPU (Handstand push ups)

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  • Basic Day 3

    Basic Day 3

    CrossFit Asheville – Tactical Athletics Strength Development A: Front Squat (Take 15 minutes to find a 5 RM Front Squat) Gymnastics B: Strict Pull-ups (Take 15 minutes to find max reps strict pull ups) Combine reps for all sets for score. Metcon WOD: Approach (AMRAP – Rounds and Reps) AMRAP in 10 minutes of: 10 […]

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  • Thursday July 30, 2015

    Thursday July 30, 2015

       Strength/Skill Development Thruster (10 minutes to a heavy double) WOD Metcon (Time) For time: 21 Thrusters (95/65) 21 KBS (2/1.5 pd) 400m Run 15 Thrusters (95/65) 15 KBS 400m Run 9 Thrusters (95/65) 9 KBS 400m Run

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