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Benchmark/Deload Week | Day 4


Benchmark/Deload Week | Day 4


2023 CrossFit Open registration is live!


Christmas Schedule:

Friday, December 23: 0600, 0930, 1200

Saturday, December 24: (Christmas eve) No scheduled classes

Monday, December 26: No scheduled classes

New Years Schedule:

Friday, January 30: 0600, 0930, 1200

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


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

Blue Ridge CrossFit – CrossFit


Week 1 of Benchmarks and deload phase.

Athletes will have a total of 8 training days to complete all prescribed BM’s to include major powerlifting, Conditioning,Olympic lifting and endurance tests.

Athletes must be judged on ALL lifts and metcons to record their data. Athletes traveling must submit a video meeting movement standards to Coaches.

Benchmark Olympic Lifting

Snatch (Establish 1RM)


2k Row (Time)

Max Effort 2k Row
Max Effort