CrossFit – Fri, Oct 4

Announcements

*UPDATE*

THE 1200 WOD for Thursday, 03 October will be helping load and unload disaster relief supplies (not the programmed WOD)

*Modified schedule Tuesday, 01 October through Saturday, 05 October

T-F: 1200 Class

Saturday: 0900 Class

*Power is restored: Gym will be open 1100-1300 T-F for athletes needing to charge flashlights, phones, chargers, equipment etc, Hot showers and filtered water. Athletes in need can pick up supplies. We have food, water, wipes, TP etc. Anyone that would like to donate supplies can drop between 1100-1300 as well.

Blue Ridge CrossFit – CrossFit

Instructional

*Modified schedule for the week due to Hurricane:

1200 Classes ONLY Through Friday

0900 Saturday

Metcon

*repeating thursdays WOD that we skipped

Metcon (No Measure)

(6m)

Even: ME Bench Press

Odd: ME Air Squats

Rest: (3m)

(6m)

Even: ME Back Squat

Odd: ME Pushup

Rest: (3m)

(6m)

Even: ME Clean

Odd: ME ABmat Situp

Metcon

At home WOD (No Equipment)

Metcon (5 Rounds for reps)

CIRCUIT: 30/30 | 5RDS

Declined Pushups

Bodybuilder

Bench Stepups

Burpees
Rx+: Vest/RuK: 20/14#

*If no bench or step sub with walking lunges