Author Archives: Carly Albee

The Masters Tour- SC Pride






Register Here

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
10 Snatches
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 5k



2nd Annual 5K Race benefitting Cub Scout Pack 524, Mars Hill, NC

Saturday, Oct 18, 2014

9am – 5K Race

10:30am – Fun Run


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


                                                Register online at                


                                                or contact Becca at                                                  

                                           for registration form


Welcome Home Potluck for Randy

Randy pushing through a military WOD.

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.

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

Screen Shot 2014-08-08 at 2.37.06 PM

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