Rock Tape Session on Friday
ROCKTAPE representative Richard Lascell and CFBF Coach Michael Ray will be at CFA this Friday morning (October 10th) from 6am – 9am offering free taping. They will also have plenty of tape to purchase at extremely low prices to help you perform at your best, longer.
Come out and see what RockTape can do for you before the competition!
Here is a brief video explaining RockTape
Baby Shower for The Kellam Family
We are excited to announce a celebration of Seth and Jana Kellam welcoming a new addition to their family! Zi, Jana and Seth’s son, will be coming from China sometime in November….and we can’t wait!
The baby shower will be at CFA on Sunday, October 26th at 3:00PM!
Ladies and gentlemen, please join us for food, drinks, and fun- potluck style! Bring refreshments to share. Adult beverages will be provided. Thank you and we look forward to seeing you there!
For those interested in participating, Seth and Jana are registered on Amazon – here’s the link: http://www.amazon.com/registry/baby/3AREZBEIM5VG
What? Active Recovery Class
Where? CrossFit Asheville
Who? Anyone & Everyone
When? Tuesdays from 9:30-10:00am and Fridays from 5:30-6:00pm starting the first week in November
Why? Active recovery including individual and partner stretching, myofacial release (foam rolling), and breathing/body scan exercises can all contribute to maximal recovery for better performance!
How much? $5/class (1x/wk=$20/mo, 2x/wk=$40/mo)
How? Email Nadia at firstname.lastname@example.org Please be prepared to pay with cash/check only for drop-ins or email ShannaDuvall@gmail.com to add to monthly membership.
The Masters Tour- SC Pride
Hilton Head Island, SC – October 4th
The Masters Tour, the new series of events for Masters Only Competitors, finding their way throughout the country, finds its way to South Carolina to CrossFit Hilton Head, host of the I Can Games.
This event will provide 5 year age divisions:
RX: 35-39, 40-44, 45-49, 50-54, 55-59, 60+
Scaled: 35-39, 40-44, 45-49, 50-54, 55-59, 60+
18-12-6 Dead-lifts/Box Jumps/Step-ups (Box Height is 24″/20″ for all ages)
RX: 35-39: 315#/205#; 40-44, 45-49: 275#/155#; 50-54: 225#/115#; 55-59: 185#/95#; 60+: 155#/75#
Scaled: 35-39: 205#/135#; 40-44, 45-49: 185#/95#; 50-54, 55-59, 60+ : 115#/65#
10 Minute AMRAP
Bar Over Burpees
Shoulder to Overhead
3, 6, 9, 12… reps of each until time expires.
RX: 35-39: 155#/95#; 40-44, 45-49: 135#/85#; 50-54: 115#/65#; 55-59: 95#/55#; 60+: 85#/45#
Scaled: 35-39: 95#/55#; 40-44, 45-49: 85#/45#; 50-54, 55-59, 60+ : 65#/45#
*All loads below 95# can use small plates, down to a naked bar for purpose of burpees
15 Minute AMRAP
30 Double Unders
20 Wall Balls
RX Wall Ball – 20#/14#
RX Heights – 35-59 = 10\’/8\’
Scaled Wall Ball, RX 60+ Wall Ball – 20#/10#
Scaled Heights, RX 60+ Heights – 9\’/8\’
RX: 35-54: 75#/45#; 55-60+: 55#/45# (clean and jerk is ok for this group)
Scaled: 35-54: 75#/45#; 55-60+: 55#/45# (clean and jerk is ok for all ages in scaled), single unders at the same count per round.
RUN THE WOLF
2nd Annual 5K Race benefitting Cub Scout Pack 524, Mars Hill, NC
Saturday, Oct 18, 2014
9am – 5K Race
10:30am – Fun Run
TIME AND LOCATION
Saturday, October 18th
7:15am-8:15am – Packet Pickup
(Early Packet Pickup available: Friday, Oct 17th from 7pm-9pm, Mars Hill Baptist Church)
9am – 5K Race
10:30am – Fun Run
Pre-registration (by 10/13)
- 5K – $20
- Fun Run – $10
Late Registration (after 10/13)
- 5K – $25
- Fun Run – $15
T-Shirts are guaranteed for all pre-registered participants.
Completed cs run the wolf registration form, with payment (checks made payable to Pack 524), can be sent to PO Box 713, Mars Hill, NC 28754. Participants can also register online at imATHLETE.com
Register online at
or contact Becca at email@example.com
for registration form
Sign up for Stretching Class
Are you interested in a stretching class? Spend a half-hour learning about stretching a foam rolling strategies. There is a sign up sheet on the front desk. Let us know what times work for your schedule.
The next Whole Life Challenge begins on September 13th! We are team Community Fitness Events. Email Angela firstname.lastname@example.org if you have any questions. For more information, visit Whole Life Challenge
Welcome Home Potluck for Randy
Please come for beer and BBQ to celebrate Randy’s return.
Saturday, September 6th at noon. Bring a dish. BBQ and Beer will be provided by CrossFit Asheville. We can’t wait to party down and celebrate the arrival of our hero Randy.