CrossFit – Sat, Nov 9

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

Veterans Day Schedule:

Monday, 11 November.

Open Gym: 0800-0900

CrossFit: 0900-1000

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

Group Warm-up

🙂

Conditioning

Teams of 2 | Partner WOD

Metcon (AMRAP – Reps)

“You Go I Go”

(8m)

60s (15) Bench Press/ME Box Jump

Rest: (1m)

(8m)

60s (15) Deadlift/ME Box Bound

Rest: (1m)

Then:

(14m) AMRAP

15m SB Fireman Carry

8 SB G2S

20 SB Pushup

15m SB Fireman Carry

50m Run
BB: 135/95

BJ: 24/20″

SB: 100/50#

Rx+: 155/105# | Vest: 20/14#

*YGIG: Style is Athlete “A” has (60s) to perform 10 BB movements then w remaining time ME Plyomentrics, then Athlete “B” | 1 Athlete working at all times (Both Athletes run)