WOD

Announcements Holiday Schedule: *Christmas:Monday, 23 Dec: Normal ScheduleTuesday, 24 Dec: (Christmas eve) 0900Wednesday, 25 Dec: (Christmas Day) No scheduled classesThursday, 26 Dec: 0900Friday, 27 Dec: 0900Saturday, 28 Dec; 0900*New Years:Monday, 30 Dec: (Normal Schedule)Tuesday, 31 Dec: (New Years eve) 0600, 0830, 1200Wednesday, 01 Jan: (New Years Day) 0900 Blue Ridge CrossFit – CrossFit Group Warm-up 🙂 Conditioning Teams of 2 | Partner WOD Metcon (Time) (20) RFT 6 DB Goblet Squat 8 DB H2OH 10 DB Floor Press 20 Double Under *You Go I Go *DB: 55/35# (1DB) *CAP: (28m)

Announcements Holiday Schedule: *Christmas:Monday, 23 Dec: Normal ScheduleTuesday, 24 Dec: (Christmas eve) 0900Wednesday, 25 Dec: (Christmas Day) No scheduled classesThursday, 26 Dec: 0900Friday, 27 Dec: 0900Saturday, 28 Dec; 0900*New Years:Monday, 30 Dec: (Normal Schedule)Tuesday, 31 Dec: (New Years eve) 0600, 0830, 1200Wednesday, 01 Jan: (New Years Day) 0900 Blue Ridge CrossFit – CrossFit Group Warm-up 🙂 Conditioning Teams of 2 | Partner WOD Metcon (Time) (20) RFT 6 DB Goblet Squat 8 DB H2OH 10 DB Floor Press 25 Double Under *You Go I Go *DB: 55/35# (1DB) *CAP: (28m)

Announcements Holiday Schedule: *Christmas:Monday, 23 Dec: Normal ScheduleTuesday, 24 Dec: (Christmas eve) 0900Wednesday, 25 Dec: (Christmas Day) No scheduled classesThursday, 26 Dec: 0900Friday, 27 Dec: 0900Saturday, 28 Dec; 0900*New Years:Monday, 30 Dec: (Normal Schedule)Tuesday, 31 Dec: (New Years eve) 0600, 0830, 1200Wednesday, 01 Jan: (New Years Day) 0900 Blue Ridge CrossFit – CrossFit Group Warm-up 🙂 Conditioning Teams of 2 | Partner WOD Metcon (Time) (20) RFT 6 DB Goblet Squat 8 DB H2OH 10 DB Floor Press 20 Double Under *You Go I Go *DB: 55/35# (1DB) *CAP: (28m)

Announcements Holiday Schedule: *Christmas:Monday, 23 Dec: Normal ScheduleTuesday, 24 Dec: (Christmas eve) 0900Wednesday, 25 Dec: (Christmas Day) No scheduled classesThursday, 26 Dec: 0900Friday, 27 Dec: 0900Saturday, 28 Dec; 0900*New Years:Monday, 30 Dec: (Normal Schedule)Tuesday, 31 Dec: (New Years eve) 0600, 0830, 1200Wednesday, 01 Jan: (New Years Day) 0900 Blue Ridge CrossFit – CrossFit Group Warm-up 🙂 Conditioning Teams of 2 | Partner WOD Metcon (Time) (20) RFT 6 DB Goblet Squat 8 DB H2OH 10 DB Floor Press 20 Double Under *You Go I Go *DB: 55/35# (1DB) *CAP: (28m)

Announcements Holiday Schedule: *Christmas:Monday, 23 Dec: Normal ScheduleTuesday, 24 Dec: (Christmas eve) 0900Wednesday, 25 Dec: (Christmas Day) No scheduled classesThursday, 26 Dec: 0900Friday, 27 Dec: 0900Saturday, 28 Dec; 0900*New Years:Monday, 30 Dec: (Normal Schedule)Tuesday, 31 Dec: (New Years eve) 0600, 0830, 1200Wednesday, 01 Jan: (New Years Day) 0900 Blue Ridge CrossFit – CrossFit Group Warm-up 🙂 Conditioning Teams of 2 | Partner WOD Metcon (Time) (20) RFT 6 DB Goblet Squat 8 DB H2OH 10 DB Floor Press 20 Double Under *You Go I Go *DB: 55/35# (1DB) *CAP: (28m)

Announcements Holiday Schedule: *Christmas:Monday, 23 Dec: Normal ScheduleTuesday, 24 Dec: (Christmas eve) 0900Wednesday, 25 Dec: (Christmas Day) No scheduled classesThursday, 26 Dec: 0900Friday, 27 Dec: 0900Saturday, 28 Dec; 0900*New Years:Monday, 30 Dec: (Normal Schedule)Tuesday, 31 Dec: (New Years eve) 0600, 0830, 1200Wednesday, 01 Jan: (New Years Day) 0900 Blue Ridge CrossFit – CrossFit Warm-up Strength Shoulder Press (4×4/90% | 1xME/70%) (12m) *Compare to Week 10 Core Core Circuit (4 Rounds for reps) TABATA: 20/10 | 4rds SA Russian KBS L/R/L/R KB Snatch L/R/L/R Wind Mill L/R/L/R KB Flutter Kick 4count WT: Athlete Choice Gymnastics Flexed Arm Hang (Time)

Announcements Holiday Schedule: *Christmas:Monday, 23 Dec: Normal ScheduleTuesday, 24 Dec: (Christmas eve) 0900Wednesday, 25 Dec: (Christmas Day) No scheduled classesThursday, 26 Dec: 0900Friday, 27 Dec: 0900Saturday, 28 Dec; 0900*New Years:Monday, 30 Dec: (Normal Schedule)Tuesday, 31 Dec: (New Years eve) 0600, 0830, 1200Wednesday, 01 Jan: (New Years Day) 0900 Blue Ridge CrossFit – CrossFit Warm-up Strength Shoulder Press (4×4/90% | 1xME/70%) (12m) *Compare to Week 10 Core Core Circuit (4 Rounds for reps) TABATA: 20/10 | 4rds SA Russian KBS L/R/L/R KB Snatch L/R/L/R Wind Mill L/R/L/R KB Flutter Kick 4count WT: Athlete Choice Gymnastics Flexed Arm Hang (Time)

Announcements Holiday Schedule: *Christmas:Monday, 23 Dec: Normal ScheduleTuesday, 24 Dec: (Christmas eve) 0900Wednesday, 25 Dec: (Christmas Day) No scheduled classesThursday, 26 Dec: 0900Friday, 27 Dec: 0900Saturday, 28 Dec; 0900*New Years:Monday, 30 Dec: (Normal Schedule)Tuesday, 31 Dec: (New Years eve) 0600, 0830, 1200Wednesday, 01 Jan: (New Years Day) 0900 Blue Ridge CrossFit – CrossFit Warm-up Strength Shoulder Press (4×4/90% | 1xME/70%) (12m) *Compare to Week 10 Core Core Circuit (4 Rounds for reps) TABATA: 20/10 | 4rds SA Russian KBS L/R/L/R KB Snatch L/R/L/R Wind Mill L/R/L/R KB Flutter Kick 4count WT: Athlete Choice Gymnastics Flexed Arm Hang (Time)