WOD

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 Bent Over Row (3×2/90% | 1xME/60%) (12m) Metcon Barbell Cycling (4 Rounds for weight) ME/60s Mid-Hang Power Snatch Rest: (2m) ME/60s Power Snatch Rest: (2m) ME/60s Mid-Hang Squat Snatch Rest: (2m) ME/60s Squat Snatch WT: Athlete Choice

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 Bent Over Row (3×2/90% | 1xME/60%) (12m) Metcon Barbell Cycling (4 Rounds for weight) ME/60s Mid-Hang Power Snatch Rest: (2m) ME/60s Power Snatch Rest: (2m) ME/60s Mid-Hang Squat Snatch Rest: (2m) ME/60s Squat Snatch WT: Athlete Choice

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 Bent Over Row (3×2/90% | 1xME/60%) (12m) Metcon Barbell Cycling (4 Rounds for weight) ME/60s Mid-Hang Power Snatch Rest: (2m) ME/60s Power Snatch Rest: (2m) ME/60s Mid-Hang Squat Snatch Rest: (2m) ME/60s Squat Snatch WT: Athlete Choice

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 Bent Over Row (3×2/90% | 1xME/60%) (12m) Metcon Barbell Cycling (4 Rounds for weight) ME/60s Mid-Hang Power Snatch Rest: (2m) ME/60s Power Snatch Rest: (2m) ME/60s Mid-Hang Squat Snatch Rest: (2m) ME/60s Squat Snatch WT: Athlete Choice

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 Bent Over Row (3×2/90% | 1xME/60%) (12m) Metcon Barbell Cycling (4 Rounds for weight) ME/60s Mid-Hang Power Snatch Rest: (2m) ME/60s Power Snatch Rest: (2m) ME/60s Mid-Hang Squat Snatch Rest: (2m) ME/60s Squat Snatch WT: Athlete Choice

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 Bent Over Row (3×2/90% | 1xME/60%) (12m) Metcon Barbell Cycling (4 Rounds for weight) ME/60s Mid-Hang Power Snatch Rest: (2m) ME/60s Power Snatch Rest: (2m) ME/60s Mid-Hang Squat Snatch Rest: (2m) ME/60s Squat Snatch WT: Athlete Choice

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 Bent Over Row (3×2/90% | 1xME/60%) (12m) Metcon Barbell Cycling (4 Rounds for weight) ME/60s Mid-Hang Power Snatch Rest: (2m) ME/60s Power Snatch Rest: (2m) ME/60s Mid-Hang Squat Snatch Rest: (2m) ME/60s Squat Snatch WT: Athlete Choice

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 Bent Over Row (3×2/90% | 1xME/60%) (12m) Metcon Barbell Cycling (4 Rounds for weight) ME/60s Mid-Hang Power Snatch Rest: (2m) ME/60s Power Snatch Rest: (2m) ME/60s Mid-Hang Squat Snatch Rest: (2m) ME/60s Squat Snatch WT: Athlete Choice