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BRAVO | Block 3 | Week 9


BRAVO | Block 3 | Week 9


Thanksgiving Holiday Schedule:

Wednesday, 11/23 (Thanksgiving eve)

0600, 0930, 1200

Thursday, 11/24 (Thanksgiving Day)

No scheduled classes

Friday, 11/25


Out of the Box Workout!

Date: Saturday, December 10

Time: 0830-1030

Location: Triple Falls (Dupont State Park)

Specs: Short RuK, followed by group workout, time at the falls and lunch)

What to bring: Pack, lunch, water, appropriate cold weather attire.

*A packing list will be provided and available in BRCF lobby.

*Friends,family, kids and pets are welcome!


USMC Toys for TotsChristmas donations:

Where: BRCF lobby

Pickup Date: Dec. 03-10

Specs: Donations must be new, unwrapped gifts.

Blue Ridge CrossFit – CrossFit

1st Week of Final block of “BRAVO” Cycle



Deadlift (4×8/70,70,75,75%)


Sumo Deadlift (4×8/70,70,75,75%)



Athletes choice between Deadlift OR Sumo DL

Metcon (Weight)

DL or SDL:

(ME/2m @50%)
Compare to wk 4 or wk 8