“HELENE” | Block 2 | Week 7

Announcements

• November events and schedule updates:

Sneaker Recycling:

Monday, November 11th – Saturday, November 30th

*Bring in your old shoes to the donation box in the lobby.

Toys For Tots:

Drop-off location:

Asheville Vehicle Outfitters (AVO)

24 Sterling Place

Mills River, NC 28759

*Only new toys (Not used) can be dropped off anytime including the AVO Open House, Saturday November 23rd, 1100-1400. Pick-up is Saturday, December 1st.

https://ashevillevehicleoutfitters.com

Thanksgiving Holiday Schedule:

Wednesday, 27 November:

0600, 0830, 1200

Thursday, 28 November (Thanksgiving day)

Open Gym: 0800-0900

CrossFit: 0900-1000

Friday, 29 November

Open Gym: 0800-0900

CrossFit: 0900-1000

Saturday, 30 November

0800-0900 Open Gym

CrossFit: 0900-1000

Blue Ridge CrossFit – CrossFit

Warm-up

Strength

Bench Press (3×2/90% | ME/60%
)

(14m)

*Compare to Week 6

ME/ Bench Press

Metcon

Metcon (AMRAP – Rounds and Reps)

With a (20m) Clock:

800m Run

100 ABmat Situps (Buy-in)

Then: With remaining time:

AMRAP:

10 G2S

10 BB Pushup

10 Back Rack Reverse Lunge L/R=2

10 Pullup
WT: 95/65#

*40% of Clean 1RM