HF CES Training

12/19/2025

HF CES is proud to partner with Coach Jessy as our new Cardio Coach!!!

🥊🥊 JOIN US for the NEW POWER BOX 🥊🥊

Coach Jessy's Power Box combines punching and kicking (on and off bags) as well as finishers of core! A great workout to build Cardio, Power, And Functional Movement! Each session has a different focus!

Put on the gloves and train to upbeat music and guided coaching, under the direction of a certified USA Boxing Coach!

Saturdays 10 am 🥊

As we build our community together,  more sessions will be added

Let's goooooo!!! Come out this SATURDAY!! 🥊💪

DM for extra info!!!

11/20/2025

Thanks Dr. for working with our clients on the Turkish Get-up!

The TURKISH GET UP is GREAT for Strength and Stability! Proper form is IMPORTANT!

Full-body strength: It engages almost every major muscle group, including the chest, triceps, shoulders, lats, glutes, quads, and hamstrings.

Core strength: The core is heavily recruited for stabilization throughout the entire movement.

Shoulder stability: Holding the weight overhead during the complex movement significantly strengthens the shoulder joint and supporting muscles like the rotator cuff.

Unilateral development: It helps build strength on one side of the body at a time, which is beneficial for overall balance and can address muscular imbalances. 

Dr. Jess broke it down and talked about the benefits!

Thanks Dr. Jess!

10/23/2025

HF CES PROUDLY PRESENTS
NEW WOMEN'S 6-WEEK SERIES
led by Dr. Jess of

This exclusive series will provide information and strength training guidance for women 35-55 years old

Onsite of

Starts Wed 11/5 12:15-12:45 through 12/17
(week of thanksgiving off)

First ten women to sign up!!!

Each session will build on the next as building a foundation. Learn and work 💪

👉Share with a friend needing support on their strength journey with guidance from a Physical Therapist on joint and muscle health ⭐️

10/23/2025

09/14/2025

NEW POP UP ON THIS TUESDAY! 4:15 PM

Cardio Boxing and Spin Sweat! 🥊+🚲💦

Go to Acuity scheduling for a pop up pass!

https://app.acuityscheduling.com/schedule.php?owner=15552376&appointmentType=58276679

01/18/2025

Today was the first day for our
NEW SATURDAY SESSION!
Co-ed BOX + LIFT CIRCUIT!

It was so GOOD! 💪 STRONG!

Format is as follows:

• Warm-up: Light cardio,
dynamic stretching

• Round 1:
APPROX 5 minutes of bag
punches (combinations like
jab, cross, hook, uppercut)

1 minute full rest

5 sets of 5 reps BB or DB push press with moderate weight, power pace!

• Round 2:

APPROX 5 minutes of bag
punches (combinations of punches now add in legs like round house kicks, front kicks, and side kicks)

1 minute full rest

5 sets of 5 reps
BB or DB Squats with a good
weight, slow pace

• Round 3:

APPROX 5 minutes of POWER bag punches

1 minute full rest

5 sets of 5 reps
DB KB Goblet Squats.

Then finish with bi/tri combo!

Dips and done!
Stretch

What you will accomplish:

Bag Boxing:
Provides dynamic cardio!
Use different punch
combinations with power delivery on the bag

Push Press:
Develops upper body power and
explosiveness, which helps enhance punch force.

Squats:
Works lower body muscles
(quadriceps, glutes, hamstrings)
which are crucial for generating
power in punches, as well as
improving stability and core
strength.

Great TRAINING!

If you are familiar with all the above exercises, you should join us!!!!

Saturdays at 10:45!!!
With Kim or Jenifer

If you are not a member, you should join us! $49.00/mo for Saturdays Box/Lift 10:45 or Sunday Spin at 10:00!

04/14/2024

Vote for Ronnie Hreha and HF Center Of Exercise Science in the Best of WNC! If you have worked with our facility, cast your vote!

https://mountainx.com/bestofwnc/

12/23/2023

Fun Christmas Jam with my community, today!

10 of us putting in work and HAVING FUN!

Thanks ladies for always showing up!

LWA meets HF CES! Kickboxing, Ropes, Balls, and Bells! Falalalala

This week will be FUN WEEK at HF CES, lots of circuits!

Tues- HIIT Circuit
730am, 830am, 5pm
Wed- Upper Circuit
830am, 5:30pm
Thurs- HIIT Circuit
730am, 830am, 5pm
Fri- Core Circuit
830am
Sat- Kickbox Circuit
10

Join us! Get 5 days for $50

07/11/2023

VOTE FOR US!

Go to Health & Beauty Category - then Gym/Fitness Center -then HF CENTER OF EXERCISE SCIENCE!!

Ronnie and the HF CES crew love keeping Asheville STRONG in both SPORTS TRAINING + SPORTS RECOVERY, vote for us!
We are late to the game, but let's GOOOOOOOO!!!
https://www.votebestofavl.com/

Ps. You can cast a vote daily and it is only open until July 14th 🙂

Vote once per day from June 26 to July 14.

10/27/2022

NEW PROGRAM!!!
BOXING + BARBELLS!!!
POWER + STRENGTH!!!

TUESDAYS + THURSDAYS 5:30 PM
Starts November 8th
6 Week Program

STRENGTH = Tuesdays BARBELLS in the weight room!
Not feeling the barbells but want to get strong?
Coach Ronnie Hreha can switch you to dumbbells!
Not been in a weight room in a minute? No worries, Coach Ronnie will help you on technique again!

POWER = Thursdays BOXING on the bags!
Never Boxed before - but want to kick ass?
Coach Shane Keeran can work with you on form!
Don't own a pair of gloves? We can get them for you or you can stop at any sporting goods store.

Cost: Both days for 6 weeks is only $150.00
(no Thanksgiving day - but we will do a make-up day)

Great for you and a partner -or- just you!!
Great way to get STRONG and feel POWERFUL for the Holidays!

No matter where you are in life now... once an athlete, always an athlete! Let's do this!

Only 6 weeks away from FEELING GREAT, STRONG, AND POWERFUL! Small Group Training with individualized attention!

🥊🏋️ BOXING + BARBELLS = POWER + STRENGTH
⬇️CLICK THE LINK⬇️
https://app.acuityscheduling.com/catalog.php?owner=15552376&action=addCart&clear=1&id=1389546

10/07/2022

Happy FRIDAY!!

It is with great excitement that we are please to announce a NEW SESSION CORE STRUCTURE with !

BODY AND MIND FOCUSED TRAINING with Spin and TRX TOO!

The first session is Friday at 4:45PM!!

The session consists of:
✅Mountain Ride - slowly & consistently building STRENGTH
✅TRX - Core and Total Body Training - slowly building STABILITY
✅Mat Science, Foam Rolling, Band Work, & more for Mobility and Stretching!

We highly encourage you to balance your workouts from the week by working on balance, core, mobility, and stability in a nice work/stretch training session!

Sign up on Mindbody App- 1st come, 1st serve!!

PS.... this is for a “date night”, “friend night”, or a “just for me night”...

Any questions DM us!