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

Latest From the Blog

  • Monday, July 6, 2015

    Monday, July 6, 2015

       Strength/Skill Development   A: Front Squat (8 Minute EMOM- 3 FS) Start at 70% and add weight every minute for 8 minutes B: Deficit HSPU (5, 4, 3, 2, 1) (15 minutes) Handstand push ups from a deficit Increase deficit each round, record highest deficit used. WOD 21, 15 , 9 Front Squat (135/95) […]

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  • Saturday, July 4, 2015 “White”

    Saturday, July 4, 2015 “White”

    Happy 4th everyone! Warm up coach’s choice to include shoulder and squat mobility. GOAT Work Take 10 minutes to work on your GOAT!! WOD “White” 5 Rounds for time of: 3 Rope Climbs, 15′ 10 Toes-To-Bar 21 Walking Lunge Steps (45# plate overhead) 400m run In honor of U.S. Army First Lieutenant Ashley White, 24, […]

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  • 150704 Saturday “White”

    150704 Saturday “White”

    CrossFit Asheville – CrossFit Warm-up Coach’s choice to include shoulder and squat mobility GOAT Work Take 10 minutes to work on your GOAT!! WOD Complete in teams of 2 or solo. White (Time) 5 Rounds for time of: 3 Rope Climbs, 15′ 10 Toes-To-Bar 21 Walking Lunge Steps (45# plate overhead) 400m runIn honor of […]

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  • Friday, July 3, 2015

    Friday, July 3, 2015

      Strength/Skill Development A: Power Snatch + OHS + Hang Squat Snatch Complex (10 Minute EMOM) 1 rep= 1 power snatch + OHS + hang squat snatch B: Weighted Ring Dip (5, 4, 3, 2, 1)(10 minutes) WOD Complete as many rounds and reps as possible in 10 minutes of: 5 Snatches (135/95 lbs) 10 Burpee […]

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  • 150702 Thursday

    150702 Thursday

    Warm Up Coach’s choice. Strength/Skill Development A1: Romanian Deadlift (6, 6, 4, 4, 2, 2) A2: Bar Muscle-ups (AMRAP-1 x 3) WOD  Every 6 minutes, for 24 minutes (4 sets) of: Run 400 Meters 10 Alternating DB Snatch (70/50) 15 Ring dips

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