2022 Sendoff WOD!!!

Announcements

2023 CrossFit Open registration is live!

Registration:

https://games.crossfit.com/open

New Years Schedule:

Friday, January 30: 0600, 0930, 1200

Saturday, January 31 (New Years eve) No scheduled classes

Barbell:

Barbell Cycle ends 12/22. Next cycle begins Tuesday, 03 January 2023.

ATTENTION:

We are shutting it down for the remainder of the week. We have been without water the last 3 days, theestimated time of water services returning is Friday evening. If everything is operational classes will resume Monday, January 02, 2023, 0600.

Blue Ridge CrossFit – CrossFit

Instructional

Final Day of Benchmark/Deload phase. New Cycle “CHARLIE”begins Monday, 02 January

Warm-up

Conditioning

Teams of 2 (Partner WOD)

New Years Send-off WOD 2023 (AMRAP – Rounds and Reps)

AMRAP (with a Partner) in 20 minutes

16 Hand Release Push-Ups

16 Deadlifts (155/105 lb)

16 Ball Slams (50/30 lb)

16 Box Jumps (24/20 in)

Partner A performs a 500mmeter Rowwhile Partner B completes as many reps as possible, then switch.