Tuesday, February 24
announcements:
The CrossFit Open starts this week! The first WOD will be announced on Thursday night. You can watch the livestream HERE at 3pm EST Thursday. We’ll do these as the class programming each Monday. If you want to come in during open gym and do these outside of class times, feel free, just know we’re dedicating each of the next 3 Mondays in class to whatever is announced for the Open WODs.
Our “Committed Club” t-shirts are in. Grab yours under the ipad and cross out your name on the list so I know you got yours. We have a couple of extras that I’ll hang up on the for-sale rack. If you want one, feel free to purchase through the ipad.
Lastly, forgive the plug for “Westival,” a yearly fundraiser for the non-profit I serve, Asheville Poverty Initiative. Saturday, March 14. 10 West Asheville-based restaurants will be there, raffle prizes, lots of fun, and all proceeds go to our work of building community and educating about the realities of poverty. Details and tickets HERE. Please share!
rx
For time:
60/75-cal row
21 back squats (125/185 lb)
60/75-cal row
15 back squats
60/75-cal row
9 back squats
Score: Total time
intermediate
For time:
45/60-cal row
21 back squats (95/135 lb)
45/60-cal row
15 back squats
45/60-cal row
9 back squats
Score: Total time
beginner
For time:
21/30-cal row
21 back squats (35/45 lb)
21/30-cal row
15 back squats
21/30-cal row
9 back squats
Score: Total time
Skill Work
Post-workout accessory
Accumulate:
75 GHD hip extensions