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 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)

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)

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)

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)

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 Warm-up Strength Shoulder Press (3×4/85% | 1xME/60%) (10m) Metcon Metcon (AMRAP – Rounds and Reps) (24m) 25m SA Farmer Walk 150m Run 25m SA Farmer Walk 6 SA Devils Press L/R=2 12 DB Gorrilla Row L/R=2 24′ DB Suitcase Lunge 48 DB Flutter Kick L/R=1 WT: 55/35# Rx+: Vest: 20/14#

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 Warm-up Strength Shoulder Press (3×4/85% | 1xME/60%) (10m) Metcon Metcon (AMRAP – Rounds and Reps) (24m) 25m SA Farmer Walk 150m Run 25m SA Farmer Walk 6 SA Devils Press L/R=2 12 DB Gorrilla Row L/R=2 24′ DB Suitcase Lunge 48 DB Flutter Kick L/R=1 WT: 55/35# Rx+: Vest: 20/14#

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 Warm-up Strength Shoulder Press (3×4/85% | 1xME/60%) (10m) Metcon Metcon (AMRAP – Rounds and Reps) (24m) 25m SA Farmer Walk 150m Run 25m SA Farmer Walk 6 SA Devils Press L/R=2 12 DB Gorrilla Row L/R=2 24′ DB Suitcase Lunge 48 DB Flutter Kick L/R=1 WT: 55/35# Rx+: Vest: 20/14#

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 Warm-up Strength Shoulder Press (3×4/85% | 1xME/60%) (10m) Metcon Metcon (AMRAP – Rounds and Reps) (24m) 25m SA Farmer Walk 150m Run 25m SA Farmer Walk 6 SA Devils Press L/R=2 12 DB Gorrilla Row L/R=2 24′ DB Suitcase Lunge 48 DB Flutter Kick L/R=1 WT: 55/35# Rx+: Vest: 20/14#