Author Archives: Carly Albee

Next Weightlifting Club session will be starting the Week of Sept 1st.


If you are interested please email Becca at

The session runs for 4 weeks and you will come to 1 class per week.

Cost is $40 for 1 session.

Class choices are:
Tues 6:30pm
Sat 7:30am

Class size will be limited. You are strongly encouraged to come to the same class time/day all 4 weeks.

Preference for class spots will be given to members whom are continuing from the previous session.

If you want to get involved but would like more info, please read the following. Also contact Becca or Zach directly and they can speak with you about it more.

CFA Weightlifting Club - Get Involved

For members of Crossfit Asheville and Stay Active Clinic whom meet the necessary strength requirements, this club will meet 1x a week at a designated time. There will be monthly fee to participate, $40.

Is this class right for me?

If you are an athlete who:

  • is looking to help improve explosiveness and power for his/her sport;

  • is looking for a better baseline level of overall strength;

  • would like better technique, efficiency and coordination with the snatch, clean & jerk and other related lifts;

  • is a CrossFit athlete and would like to compliment his/her weekly metabolic conditioning workouts with strength training;
  • is a CrossFit athlete and would like to see his/her WOD times goes down (i.e. Isabelle and Grace);

  • is a competitive or recreational Olympic Style Weightlifter.

Programming varies on a weekly basis following a cycle for the group as a whole, there may be some individual variation depending on what each athlete needs. Please arrive early to warm-up, mobilize, and gear-up before class. In each class athletes can expect to snatch, clean & jerk, perform dynamic pulling drills, perform upper body strength and/or dynamic work, perform squats for strength and/or speed, and accessory work that may include jumping.

Strength Requirements*

  1. Ability to back squat bodyweight for 3 repititions
  2. Ability to deadlift 125% of body weight
  3. Ability to shoulder (strict) press 45% of body weight
  4. Ability to perform 1 strict pullup

*If you fall short of the strength requirements, but are interested in attending please email Shanna -

Slone Strength Strongest Man

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Register here for the Slone Strength Strongest Man competition on October 25, 2014.

DATE: Saturday, October 25, 2014

TIME: 11:00 AM

LOCATION: Johnson City VFW

2518 Jim Funkhouser Road

Johnson City, TN 37604

**A portion of the proceeds will benefit Honor Flight of NorthEast Tennessee


Press Medley

Last Man Standing Deadlift

Odd Object Carry

Truck Pull

5 Stone Series

Register for the Iron Clash

Registration is Open for The Iron Clash 2014, on October 11 & 12. It will be hosted at Freedom Courts Sportsplex in Fayetteville, NC this year. The venue is HUGE, and the possibilities are endless. There are several new sponsors on board so prizes are bigger & better than last year. As always, all workouts are programmed by Nate Schrader.
Categories include Male & Female Individual Rx’d & Scaled, Male & Female Partner Rx’d & Scaled, 4-person Team Rx’d & Scaled (two men + two women), and Masters Male & Female.
Early Bird Registration is still going on today & tomorrow. Registration will increase to regular price on August 10. Check for all the details.


Art Class with Mark Bettis




Enroll now limited capacity. Two new classes in October and November!

Exploring Textures: October 18-19, 2014 (intermediate to advanced)

- Oil & Wax – Intro Level: November 8-9, 2014 (entry level class)

Go to Mark’s Facebook Page or Website for more information.