DELTA | Block 1 | Day 4 | Week 1

Announcements

FUNDRAISER:

We are raffling off 2 VOG Tac RuK sacks to help raise funds for the family of David J Wood.

Raffel tickets are $10 each and can be purchased in house or by donating derectly to the GoFundMe page.

Drawing: Friday, April 7th

Thank you to everyone for the support!

Link:

https://gofund.me/4d00994d

EASTER SCHEDULE:

Friday, April 7: 0600 CF, 0700 Yoga, 0930 CF, 1200 CF, (Open Gym: 0715-0930 & 1030-1200)

*No 6pm Clas scheduled

Saturday, April 8: Regularly scheduled classes and OG

Blue Ridge CrossFit – CrossFit

Instructional

Week 1 on new “DELTA” Cycle.

Block 1:

METCONS: Will be Oxidative pathway centered.

STRENGTH: Concentrated and diversified lifting based in the “Big 3” and branched out.

GYMNASTICES: Core Biased.

Conditioning

Metcon (4 Rounds for reps)

CIRCUIT | 40/20 | 4rds

MB Squat Thrust

MB Situp

MB Squat Clean

MB Russian Twist

MB Lateral Hop
WT: 20/14#