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 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″

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″

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″

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″

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″

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″

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″

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 Back Squat (3×2/90% | 1xME/60%) (16m) *Compare to wk 6 Metcon Metcon (AMRAP – Rounds and Reps) (18m) M1-9: AMRAP 9 WallBall Shots 18 MB Flutter Kicks 4ct 36 Double-Unders M9-18: AMRAP 9 MB Burpees 18 MB Scissor Kicks 4ct 36 Double-Unders MB: 20/14#