7/28/2022

Announcements

The gym will be closed 7/30-31 for our upcoming Chinese Weightlifting Seminar led by Coach Ma. If you are interested in attending the seminar get with Coach Will. You can get a glimpse of the content of his seminars by following @jianpingma and @maweightlifting. Coach Ma is one of the top coaches in the world for Snatch and Clean and Jerk.

CrossFit Megalodon – CrossFit

Metcon

Option 1

Metcon (Time)

4 RDS

1000m Bike Erg

400m Run or 500m Row

1000m Bike Erg

3:00 Rest

Metcon

Option 2

Metcon (AMRAP – Rounds)

EMOM 30

1: Run 200

2: 15 KBS

3: 10 GHD Sit Ups

4: 25 Double Unders

5: Rest

Metcon

Option 3

Bowen (Time)

3 rounds for time of:

Run 800 meters

275-lb. deadlifts, 7 reps

10 burpee pull-ups

53-lb. single arm kettlebell thrusters, 14 reps (7 each arm)

20 box jumps, 24-inch box
In honor of Captain Jeffrey Bowen, of Alexander, North Carolina, died July 28, 2011. The 37-year-old was a 13-year veteran of the Asheville Fire Department.
To learn more about Bowen click here