Author Archives: Shanna

141023 Thursday

Congrats to Libby & Maggie on their marriage!

Main – CrossFit

(No Measure)

AMRAC in 10 MInutes with

Mobility + 4-6:

Snatch Press-Under,

Narrow Grip High-Pull,

Axle Front Squat,

Box Jump (Step down Rnd 1),

C2B Pull-up (Strict Rnd 1).

Strength/Skill Development

Overhead Squat (8, 6, 4, 2, 8. Rest 2-3 Minutes for Mobility. )


Metcon (AMRAP – Rounds and Reps)

Complete 3 Sets of:

AMRAP in 3 Minutes:

7 Axle Front Squats @ 50-60% max NTE 115/75lbs.

7 Box Jumps (NTE 30/24″)

7 C2B Pull-ups/Ring-Rows

Rest 1 Minute b/w rounds. Pick up where you left off.

141022 Wednesday


Main – CrossFit

(No Measure)

AMRAC in 12 Minutes with

Mobility + 5-8:

Overhead Squats,

DB Single Leg Deadlift,

C2B Pull-up (Strict Rnd 1),


Strength Development

A1. : Deadlift ( @ 32X1; 3-6 x 4)

A2. : Axle Push-Press (x 6-12 x 3. )


Metcon (AMRAP – Rounds and Reps)

AMRAP in 10 minutes of:

200m run

15 KBS (Moderately Tough NTE 2/1.5 pd)
Every ~50m counts as one rep for any partial rounds.

This WOD was last completed Tuesday 130723.

CrossFit Asheville On Ramp 2.0 Starts Nov 10th!



We’ve heard the requests….individuals prefer to join the CrossFit Group Classes by learning the fundamentals with peers & experiencing the community environment from the start!

As such we’re bringing the On Ramp back at CrossFit Asheville! This is the perfect opportunity to uplevel your health & fitness before the holidays kick into high gear!

CrossFit Asheville On Ramp 2.0 being an updated version of the 12 session classes we offered back in 2010 & 2011 & will kick off on Monday, November 10th from 6:30-7:30pm!

What is the On Ramp 2.0? 

CrossFit Asheville’s On Ramp 2.0  is a four week/12 session program designed to familiarize individuals of ALL ability levels with CrossFit fundamentals and allow a progressive introduction to the skills utilized in CrossFit Asheville Group Classes. Participants will be prepared for a smooth transition into CFA Group Classes upon completion.

Who will be my coach?

Head Coach Shanna Duvall & one of the members of the superior CrossFit Asheville Coaching Team will lead clients through the hour long sessions.

How much & what’s included? 

The cost of the 12 sessions is $200.  There is a $100 deposit to hold your spot in the class.  The package will include a CFA shirt or tank & a summary of each individual’s strength balance upon completion of the program.  The summary will allow individuals to know where to focus efforts in the group environment for better progressions towards overall strength balance & athleticism. The more balanced an individual the least likely one will sustain a chronic injury long term.

When will the On Ramp be held? 

The 12 sessions will be held from 6:30-7:30p on the days listed below.

  1. Monday Nov 10th
  2. Wednesday Nov 12th
  3. Friday Nov 14
  4. Monday Nov 17
  5. Wednesday Nov 19
  6. Friday Nov 21
  7. Monday Nov 24 (Off 26 & 28 for Thanksgiving)
  8. Monday Dec 1st
  9. Wednesday Dec 3rd
  10. Friday Dec 5th
  11. Monday Dec 8th
  12. Wednesday Dec 10th – Graduation!

Options of complimentary make-up sessions on Wednesday Nov 26 & Friday December 12th.  Any make-up sessions outside of these times will include a $20 fee.

Reserve you spot Today!

To reserve your spot please bring check or cash for the $100 deposit in an envelope with your name & email contact to our location in west Asheville during our business hours.

Unable to come by in person?  Then please send an email to  Please include your contact phone number & the best time to contact you.  We will contact you to take your deposit  in the order of which emails are received.

If you would like to schedule a gym visit to meet with a coach & have any questions/concerns addressed please take a look at our class schedule & include days/times that work best for you when you email!

We Want Feedback! 

Please know we are open to your feedback!  Send requests for days/times to





141021 Tuesday


Main – CrossFit

(No Measure)

AMRAC in 10 Minutes with

Mobility + 4-8:

Back Squat,

1-arm SDHP,

Inverse Burpee Slammer,

Ring Push-ups or H/R Push-ups.

Strength/Skill Development

Spend 15 Minutes & complete 3-5 sets of A:

A. : Stone 2 Shoulder in 30 seconds (Weight)

Increase load as able to complete 6 or more reps in 30 seconds.

Post best load with 6 or more reps completed.


Metcon (4 Rounds for reps)

Complete 4 Rounds of 40s AMRAP with 20s to Rest & Rotate.

1-arm SDHP (NTE 55/40lbs)

Ring Push-ups (Scale: H/R Push-ups)

Inverse Burpee Slammer

Rest 1:20 b/w Rounds


1-arm DB OH Carry (Build to a moderately tough x 50m/arm. )

Adjusted Weekend Hours




Weekend Hours will be adjusted this weekend for the Stay Active Clinic Excellence in Motion Seminars Friday-Sunday.  Thank you for your understanding.!

Weekend Hours 

Friday October 24th: Normal,

Saturday October 25th:

Open Gym 6a-7a,

Weightlifting 7a-8a,

Group Class 8a-9a.

Closing at 9a.

Sunday October 26th:

Open Gym Closed in AM

Open Noon-5p…Seth & Jana’s Baby Shower starts @ 3p! 

ForEverFit Asheville Classes Beginning Nov 3rd!

We made it through WOD 1

We made it through WOD 1

ForEverFit Asheville classes begin Nov 3rd 1230-130 M, W, Th with Coach Dawn.

These are a CrossFit style class for folks 55 and older who want to build a community of contemporaries and get fit, have fun in a safe environment. Class size limited to 8.
See the ForEverFit web page  for details and grab Dawn with questions or to sign up.
Please share with family and friends who would be interested.