Weather permitting we will be meeting in Carrier Park for another outdoor workout this coming Saturday, May 2nd at 9am. We will meet in the Pavilion parking area. Come out for a great time!
Questions? Call Shanna at (315)244-6041
Category Archives: News
St. Francis Mud Run
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Start thinking about your teams! Stay Active CrossFit and CrossFit Asheville are planning on participating in the 5th annual St. Francis Mud Run in Greenville, SC on May 2nd, 2009.
The event features teams of four to navigate through a 4 mile run with over 30 obstacles with everything from cargo nets, rope bridges, swings, stream runs, low crawls and obviously a giant mud pit!
Registration ends April 24th!
For more information check out St. Francis Mud Run.
New Hours in March
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Just wanted to update everyone that there have been slight modifications to our schedule. New hours are as follows:
Hours:
Class hours will mold upon the requests of Stay Active CrossFit’s (SACF) initial members.
Beginning Monday, March 2nd we will be holding an open gym schedule with our coaching staff present. Hours are:
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Monday 6am-10am 4pm-8pm
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Tuesday 8am-noon 4pm-8pm
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Wednesday 6am-10am 4pm-8pm
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Thursday 8am-noon 4pm-8pm
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Friday 6am-noon
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Saturday 9am-noon
Do these hours not work for you? Call Shanna at 315-244-6041 or email ShannaDuvall@gmail.com to discuss options.
Open gym structure: Each day there will be a suggested warm-up, skill focus/WOD, and cool-down which you will move through at your own pace or the pace of your small group. Two workouts will be posted: one will follow Stay Active CrossFit programming and one will follow CrossFit.com WOD’s. You will have the choice of doing either workout or working on other things you would like. The Stay Active coaching staff will be involved for support and technique advice throughout the open gym hours. We look forward to training YOU!
Personal Training Now Offered
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If the group atmosphere of our open gym hours is not for you the coaches at Stay Active CrossFit also offer private training sessions scheduled to suit your lifestyle. These sessions may be one-on-one training or small groups of your choosing. Please contact Shanna Duvall to discuss options.
One-on-one training fees:
$35 per hour or $150 for 5 one hour sessions (15% savings)
Get fit with your friends and save!!
Two individuals per group:
$50 per hour ($25 per person) or $210 for 5 one hour sessions (15% savings)
Three individuals per group:
$60 per hour ($20 per person) or $255 for 5 one hour sessions (15% savings)
Thursday February 19, 2009
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Strength/Skill Work: Weighted Ring Dips 3-3-3-3-3-3-3
WOD: For time:
150 feet walking lunges
21 burpees
50 squats
Wednesday February 18th, 2009
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If there is any question: Yes, he made it.
Strength Sets: Overhead Squat 5-5-5-5-5
WOD: For time:
30-20-10 Knees to Elbows
3-6-9 Overhead walking figure 8’s, 20 ft.
Tuesday February 17, 2009
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After a record setting day with Miss Fran…
Strength Work: Deadlift 3-3-3-1-1-1
WOD:
” Chief”
How many rounds in 3 minutes of:
3 power cleans
6 push-ups
9 squats
5 rounds with one minute rest between rounds…men prescribed at 135lbs and women at 83lbs or approximately 70% of your power clean 1RM
Notice: If you tried to attend the pm session on Monday and were locked out we apologize. Other tenants in the building have been closing down the front entry while we are still in the gym. We are letting all of them know as we meet them. If this happens again, please call either Shanna at 315-244-6041 or Corey at 315-244-5571. Save our numbers in your phone so that we can be notified to let you in! Cheers.
Monday February 16th, 2009
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Notice: If you tried to attend the pm session today and were locked out we apologize. Other tenants in the building tend to lock things down without our notice. We are letting all of them know as we meet them. If this happens again, please call either Shanna at 315-244-6041 or Corey at 315-244-5571. Save our numbers in your phone. Cheers.
Corey pictured above “Flipping the Finger”
Strength and/or Skill Work Of Your Choice
WOD: “Fran”
- 3 Rounds for Time: 21-15-9
- Thrusters - 95/65
- Pull-ups Chest To Bar!
Note: If you faced Fran via the Main Page programming on Friday and are not ready for another encounter feel free to sub a SACF WOD from last week or another of your choice. See you in the gym!
