CFP will be open for the 4:30 pm, 5:30 pm and 6:30 pm CrossFit classes. Also 6:30 pm On-Ramp.

We're all exhausted from Charlotte and most of the gym is in various Uhaul trucks, waiting to be unloaded.

Anyone that wants to help unload tomorrow, call or text Ben in the morning (828.772.7115). I think we'll be down at CFP around 9 and it will take a few hours, at least.

Event went really well. See ya'll this week!

Ben and Crew


8 x :15 Ring Hold or L-Sit (Scaled: :20 AMRAP weighted sit-ups or v-ups)


20 min to complete:

5 Rounds For Load

Complete 7 unbroken sets of this complex:

  • 1 Power Clean
  • 1 Front Squat
  • 1 Push Press
  • 1 Back Squat
  • 1 Push Press

Complete all 5 movements for 1 repetition of the complex. Complete the complex 7 times, unbroken (without letting go of the bar or resting it on the ground) for 1 round. Complete 5 unbroken rounds, increasing the weight and resting as needed between each round. Score is combined weight used for your all unbroken rounds.


2:00 Plank Hold

1:30 Plank Hold

1:00 Plank Hold

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