Wednesday, February 25

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

3 rounds for time:
100 double-unders
25 burpees to a target
15 knees-to-elbows
– Perform burpees to your knees-to-elbows bar.

Score: Total time

intermediate

3 rounds for time:
50 double-unders
20 burpees to a target
15 hanging knee raises to chest height
– Perform burpees to your hanging knee raise bar.

Score: Total time

beginner

3 rounds for time:
50 single-unders
15 burpees
15 hanging knee raises to waist height

Score: Total time

Skill Work

Post-workout accessory
Accumulate:
10 Turkish get-ups/arm
– Use a single dumbbell or kettlebell.