Category Archives: Community

Posts relevant to the community of CrossFit Asheville members and friends.

Bowen Memorial WOD II

Bowen Memorial WOD I August 5, 2012

Bowen Memorial WOD I August 5, 2012

CrossFit Pisgah is inviting local CrossFit/Fitness Communities to gather together and honor the Memory of Capt. Jeff Bowen.

On July 28, 2011, Asheville firefighter Capt. Jeff Bowen gave his life in the line of duty. A suggested, but optional, donation of $20 earns you a spot in a heat. You can also bring money to buy an event T-shirt.  ANYONE is welcome to participate and 100% of the proceeds go to the Bowen Family. You do NOT have to be a member of a local CrossFit affiliate to attend. Go to the Event Facebook page for more information.
“Bowen” The Workout (2013 Edition)
2 Rounds for time:
.9 mile run (out and back from CFP across Bowen Memorial Bridge and back)
7 deadlifts (60-70% of max NTE 275/185lbs)
10 burpee pull-ups
14 single arm KB thrusters (7/arm) NTE 53/35lb Kbs
20 box jumps NTE 24/20″
(30 minute cap)

Sponsorship Opportunities/Raffle Donations

If you have a product or service you are willing to donate, we can raise some extra money for the Bowen family with a nice raffle stash. Also, this is a great opportunity for your business or organization to sponsor and market to the greater Asheville/WNC CrossFit community while supporting a great cause and honoring a local hero. Email for a sponsorship kit with all the details. I’ll be ordering shirts, printing flyers, posters, sending press releases, etc. in about a week…so time is short to get involved. Thanks for considering! Hope to see you at the event.


Fundraiser for Infant Swimming Resource


July 20th Community Fitness Events is hosting a fundraiser for Infant Swimming Resource at the Asheville Racquet Club.  This Thursday at 11am we’re meeting at ARC (West Gate Plaza location)  for a run through of the workouts to film for the website.  It’s a family friendly event so we’re looking for individuals as well as children ages 3+ to participate.  Parents will need to accompany & participate alongside children under 10 years of age.  If you or you & your children are able to participate please let Shanna ( know.  It will take about an hour.

Please consider joining us for the partner WODs on July 20th to raise money for this organization.  Expect an awesome 20 minute obstacle course and 7 minute ball slam/plank burpee pool workout!





OPT Big Dawg Online Competition

Registration is now open for the OPT Big Dawg Online Competition. CrossFit Asheville will host this event for participants on February 16 & 17.   This is a chance to see where you sit, feel out the competition season and receive training/testing education from James FitzGerald before the competition season begins. This is two days of testing you won’t want to miss!



Take two steps to register:

1) Register Here!  to join the Big Dawg Competition.

2) Email Shanna at to confirm that you will be joining the festivities.


Dates: February 16 & 17, 2013.
Cost: $35 USD (proceeds go to the Big Dawg Dish who supports athletes in competition)
Where: CrossFit Asheville


Saturday heats will start at 7am and can have a start time as late as 10am.  The 8:30 class will have the opportunity to do all or part of the workout.

Sunday can start as early at 10am or as late as noon.  (Please email preferred start times for both days when you confirm your participation to



What’s new for this year’s online competition?

-compare scores to other athletes across the world
-view your ranking based on your age category
-access to the online recording of James discussing each test and the science behind them


What type of education will I receive in the recording from James?

-Athlete development and strategy for online competitions
-Testing of mixed modal training
-Pre and post workout meals
-What works and what doesn’t


Tests will be posted to the OPT blog and emailed out to participants at 10:00 PM on February 14, 2013. You can register after the workouts have been posted, however you must register and post your results before the deadline (of February 21st).

The tests along with the movement’s standards will be announced at the time we announce the workouts, and questions should be asked in the comments section of the OPT blog.


River Ruckus Garage Games




Join our neighbors at CrossFit Pisgah who are hosting the River Ruckus Garages Games on the banks of the French Broad River, April 6th & 7th.


Individual Competition on Saturday, April 6th. (First event will be the final Open workout, as this is the last week of the Open competition.)

Team Competition on Sunday, April 7th.

Register here!


**If you are interested in becoming a judge for this competition, register for the Judges Accreditation Class.


CFA Dominates Jingle Bell 5k

Click the image to visit the team home page.

Congratulations! And Thank You! To all the CFA members and friends who joined the team and helped make CrossFit Asheville the #1 fundraising team in 2010.

Cold weather neither slowed nor deterred Asheville CrossFitters, who had a very good showing. Click here for full results!

See comments for times and placements.

New Year’s Day Paleo Potluck Brunch/WOD/Lectures

New Year” Day WOD & Paleo Potluck Brunch

To kick off our 90 Day Paleo Challenge we will be hosting a work-out followed by a potluck brunch on New Year” Day. This will be a time to bring your friends and families to observe some CrossFitters in action and hear some lectures on the benefits of choosing foods that were around during the Paleolithic era and have any questions/concerned answered.

Topics of discussion will include:

  • Food Choices and Stress Response by Coach Corey Duvall
  • Real World Application by Ethan Fesperman
  • The Reasons We Eat by Matt Baldwin
  • Volunteer Real-life experiences with Paleo

Despite perhaps being a bit tired and sluggish from New Year” Eve festivities we want to get those wanting to work-out started around 9am to have the first work-out start at 9:20. Depending on the number of those participating we will plan to have the next waves go at 9:45 and then 10:10 if needed.

Lectures and eating will begin at 10:30. We hope to have everything wrapped up by noon.

The success of this event (especially the food) is dependent on each of YOU! The point of the potluck is to share and experiment with various paleo recipes. We will provide recipes for all the dishes provided. This way if you taste something you enjoy you can take the recipe home with you.

Some resources for recipe ideas:

  2. (Right hand column says “Eat Primal” with many recipes)

Please email Shanna ( to RSVP for this event. In the RSVP please include the following information:

  1. Dish you will be bringing with recipe
  2. Number of guests
  3. If you will be participating in the WOD and if you have a preference for which time slot you would like to do.
  4. If you would like to give a testimony on your experiences.

Please note the following:

  • The WOD will be limited to present members.
  • Members coming to eat/listen to lecture are NOT required to work-out only encouraged. Keep in mind that if you feel in less than optimal condition on New Year” morning, you probably are not alone. Haha

To reduce anticipation the New Year” Day WOD will be the final work-out from the Carolina Fitness Challenge recently competed at CF Durham.

125 Double-unders or 375 singles

100 squats (body weight only)

75 kettlebell swings

50 burpees

25 thrusters (115/75lbs or 70% of thruster 5RM or 60% of thruster 1RM)

For time.

This is what I would consider a survival WOD. Meaning you do what you can to just get through it in the 20 minute time limit.

Looking forward to it! -Shanna

New Blog Location

The transition should be smooth and non disruptive. In fact, aside from this peculiar post, you shouldn’t notice anything different at all about the blog. If you intended to visit the normal “” website, and find yourself reading this post, then you are in fact reading it in our new, self-hosted web space.