Author Archives: Carly Albee

Rock Tape Session on Friday


rocktape-1ROCKTAPE 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

Zi giggling



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:

Jana and Seth-2

Active Recovery Class


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 Please be prepared to pay with cash/check only for drop-ins or email to add to monthly membership.

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.