Author Archives: Carly Albee

Olympic Lifting Meet plus Free Squat Clinic

ASHQ_41Asheville Strength and Conditioning has an Olympic Lifting Meet and a Free Squat Clinic coming up.The  Olympic weightlifting meet is on Saturday, May 31st. It is open to all lifters, ages, and levels. “No singlet, no problem (because this is not a sanctioned competition with USA Weightlifting, you can wear shorts and a T-shirt to compete).” This will be a fun and relaxed atmosphere, but they will follow IWF rules regarding what makes a lift “good.”

Registration is $10 by PayPal only! Please bring a
donation for Manna food bank – peanut butter, canned goods, boxed
meals, etc.

The free squat clinic is on Saturday, April 19 from 12:00 - 1:30 pm. Click here for more information.

Battle of the Boxes






Just in case you didn’t make it to regionals but you still have that urge to compete!

CrossFit Greensboro will be hosting the Battle of the Boxes on April 12th, 2014.   Check for the Battle of the Boxes in your area!

Register here for Battle of the Boxes

It’s only $65 to compete!

From the Battle of the Boxes website….

“The Battle of the boxes is an interstate regional fitness competition across North and South Carolina.  Approximately 200 boxes will have the chance to win not only bragging rights as being the best box in the States but also will compete for a grand prize of $10,000.


Athletes will compete as individuals while representing their box.  A total average cumulative score of the top 3 athletes will be compiled that will go toward the final score of the box in which they represent. Regional competitions will take place in Asheville NC, Charlotte NC, Greensboro NC, Wilmington NC, Greenville SC, Columbia SC, & Charleston SC.


The Top 5 boxes from each region will send their box’s top 10 athletes to compete for the state championships at the finals to be held at the Cabarrus Arena in Concord, North Carolina on June 7, 2014.


CrossFit is really about communities formed around the sport. Battle of the Boxes will provide a high level of competition that the whole box can get excited about and support.”

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 and its community have made us better and stronger.  Since the days of Randy’s Fit-N-Fun Classes with the Koons,Tom Rehm, Rustan Adcock & Kelly MacMillan plus the Duvalls OG’s from Depot Street with Daniel Smith, Rick Miller & Sean Clickner, CrossFit has been changing our lives.


If you missed the Awards Ceremony, the accolades are worth repeating!

Rookie of the Year: Thomson Meeks

Spirit of the Open: Drew Jones

Most Improved Male: Jordan Vance

Most Improved Female: Sarah Johnston

Most Inspirational: Phil Blake

Most Improved Box Jump: Pam Froncek

Reaching New Heights (From an 12″ box step-up to 24″): Ginger Frisbee

Most Pregnancy PRs: Moriah Luzius

Brave Heart Award (Returned to the gym following heart surgery): Tori Mason

Redeye (Our most consistent 5am-ers): Frank Castelblanco, Denise and John Fridl, Ben Trichon, Susie Winterling, Julie Stehling, Sarah Roe, Lach Zemp, Greg Pollack and Jessica Hauser.

“Don’t Call it a Comeback” (Two ladies who overcame surfing & biking head injuries): Katie Rice and Susie Winterling

This Lil’ Piggy went to the Market (two broken toes from dropped plates on TWO different occasions)  : Amber Beane

Much appreciation to each & every one of you who support the CFA community near & far.  We couldn’t have gotten this far without the amazing individuals that create the CFA Community!  Looking forward to the next time we find an excuse to rent a bouncehouse obstacle course!

Save the Date for “CrossFit Asheville 5 Year Anniversary and End O’ the Open Festival”









CrossFit Asheville has been in business for FIVE YEARS! Lets celebrate this AND the hard work and awesomeness from participants of the CrossFit Open 2014.  On March 29th from 10:00-2:00,  there will be beer, Fuel food, an inflatable obstacle course, awards and tons o’ fun.

Who: CrossFit Asheville Friends and Family

What: Fuel food, beer, inflatable obstacle course, awards and more…

Where: Parking Lot at CrossFit Asheville 438 Haywood Rd.

When: Saturday, March 29th at 10:00 (when competitors are finished with Open workouts)


A “Thank You” Discount from ModPaleo

ModPaleo is offering 20% off a “Trial Week” order – OR – 10% off the first week of a new subscription.
Simply use the code 20AVLTRIAL14  (for a trial week) or 10AVLORDER14 (for subscriptions) in the member Preferences section when setting up an Account at ModPaleo. Existing clients can simply plug the code into their Preferences for a one-time use on their subscription.
Orders placed by Monday morning at 9 AM will be delivered the following Monday afternoon to CrossFit Asheville.


Restore Your Hips with Mado


RESTORE YOUR HIPS takes a comprehensive approach to the health of the hip joint, including strength work, stretching, massage, and best of all deep release in restorative poses. The hips are major contributors to stress on the low back, so when you bring balance to your hips your back will also benefit.

Sunday March 16th from 12:30-3:30 at the Asheville Yoga Center.  RESTORE YOUR HIPS is the second workshop.  Spaces are limited and filling quickly, so please register ASAP if you’d like to attend.

Volunteers Needed For the Asheville Marathon


Volunteers are needed for the Asheville Marathon that is on March 16th at the Biltmore Estates.

Strong Folks are needed to set up the course on Saturday with Robert Farmer as well as some helpers with Micah Pulleyn on Saturday at the Expo.  Helpers at the start/finish line (with Bryan Slusser) and race course marshals are needed on the day of the race.

A volunteer appreciation party is already scheduled for the week after at 12 Bones, and the beer sponsor is Sierra Nevada (for some added incentives to volunteer beyond the AWESOME, EXHILARATING, FULFILLING JOY that naturally comes as a consequence of volunteering).

Sign up at Volunteer Spot.