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 Deadlift (3×2/90% | 1xME/60%) (16m) *Compare to Week 6 Metcon Metcon (AMRAP – Rounds and Reps) CIRCUIT: 2m/2m | 2rds 5 Snatch 5 Box Jump 5 C&J 5 BJ On/Over WT: 95/65# BJ: 24/20″ Rx+: 135/95# *50% of C&J 1RM

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

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

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

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

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

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

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