“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
Shoulder Press (3×2/90% | 1xME/60%)
(10m)
*Compare to WK 6
Core
Metcon (No Measure)
CIRCUIT: 40/20 | 4Rds
TGU L/R/L/R
Wtd Inclined Hip Bridge
Kneeling Grave Digger L/R/L/R
Inclined Side Plank Raise L/R/L/R
WT: Athlete Choice
Incline: 12″