WOD

Announcements Spring Schedule updates: Yoga: M,W,F (0700-0715) Open Gym: Saturday: (0800) Spring Quarter Challenge: Starts Monday, April 01 Spring Programming Cycle: “HOTEL” Cycle Begins Monday, 01 April “Out of the box” Program: Begins Saturday, 06 April and occurs the first Saturday of every month through the spring! Class Schedule Friday, 29 March: 0600 CrossFit 0830 CrossFit 0930-1200: Open Gym 1200: CrossFit *No 6pm Class scheduled Blue Ridge CrossFit – CrossFit Conditioning Partner WOD | Teams of 2

Announcements Spring Schedule updates: Yoga: M,W,F (0700-0715) Open Gym: Saturday: (0800) Spring Quarter Challenge: Starts Monday, April 01 Spring Programming Cycle: “HOTEL” Cycle Begins Monday, 01 April “Out of the box” Program: Begins Saturday, 06 April and occurs the first Saturday of every month through the spring! Class Schedule Friday, 29 March: 0600 CrossFit 0830 CrossFit 0930-1200: Open Gym 1200: CrossFit *No 6pm Class scheduled Blue Ridge CrossFit – CrossFit Instructional Benchmark/Deload Week: Athletes will be establishing benchmarks next 6 days. Metabolic training should be kept to a minimum and lower intensity. Put extra time into mobility, recovery and rest. Mild activity is recommended outside of the programming (Walking, yoga etc.) “HOTEL” Cycle begins 01 April Benchmark/Stamina *Athletes can choose between 800m Run or 1000m Row. 800m Run (Time) Max Effort 800m Run 1000m Row (Time) Max Effort 1000m Row Benchmark Gymnastics Flexed Arm Hang (Time) *All athletes timed

Announcements Spring Schedule updates: Yoga: M,W,F (0700-0715) Open Gym: Saturday: (0800) Spring Quarter Challenge: Starts Monday, April 01 Spring Programming Cycle: “HOTEL” Cycle Begins Monday, 01 April “Out of the box” Program: Begins Saturday, 06 April and occurs the first Saturday of every month through the spring! Class Schedule Friday, 29 March: 0600 CrossFit 0830 CrossFit 0930-1200: Open Gym 1200: CrossFit *No 6pm Class scheduled Blue Ridge CrossFit – CrossFit Instructional Benchmark/Deload Week: Athletes will be establishing benchmarks next 6 days. Metabolic training should be kept to a minimum and lower intensity. Put extra time into mobility, recovery and rest. Mild activity is recommended outside of the programming (Walking, yoga etc.) “HOTEL” Cycle begins 01 April Benchmark/Stamina *Athletes can choose between 800m Run or 1000m Row. 800m Run (Time) Max Effort 800m Run 1000m Row (Time) Max Effort 1000m Row Benchmark Gymnastics *Athlete choice between High Jump or Broad Jump Max Distance Broad Jump (Distance) Max Height Box Jump (Distance) Max Height Box Jump

Blue Ridge CrossFit – CrossFit Instructional Benchmark/Deload Week: Athletes will be establishing benchmarks next 6 days. Metabolic training should be kept to a minimum and lower intensity. Put extra time into mobility, recovery and rest. Mild activity is recommended outside of the programming (Walking, yoga etc.) “HOTEL” Cycle begins 01 April Benchmark/Strength Back Squat (Establish 1RM) (14m) *All 1RM attempts must be judged or videoed to be submitted Back Squat (1xME) Male Athletes: Bodyweight Female Athletes: 75% Bodyweight *All ME sets must be judged or videoed to be submitted Benchmark/Stamina 100m Row (Time) 100m RowAll athletes timed

Blue Ridge CrossFit – CrossFit Warm-up Conditioning TEAMS OF 2 | PARTNER WOD Metcon (3 Rounds for reps) (6m) AMRAP A: BB Reverse Lunge 95# L/R=2 B: SB Bearhug Hold 125# Rest: (3m) (6m) AMRAP A: KB Wtd Stepup 24/16kg | 24″ B: BB OH Hold 95# Rest: (3m) (6m) AMRAP A: S2OH 95# B: 2A KB Suitcase Hold *2 Athletes working at a time. Athlete “A” on moving exercise/Athlete “B” on hold. (Can only score reps when both athletes are working simultaneously)

Blue Ridge CrossFit – CrossFit Instructional “GOLF” Cycle | Block 3 | Final Week Benchmark/Deload Week begins Monday, 4/25 Warm-up Core Core Conditioning (3 Rounds for reps) TABATA: 20/10 | 3rds Russian Twist Kneeling Rotation KB FlutterWT: Athlete Choice Score: L/R=1 Metcon Metcon (AMRAP – Rounds and Reps) (22m) 500m Row/25 CAL Bike 44′ SA Suitcase Lunge 55/35# 22 MB Bearhug ABmat Situps 44 MB Butt Kicker L/R=2 22 MB PushupMB: 20/14#

Blue Ridge CrossFit – CrossFit Instructional “GOLF” Cycle | Block 3 | Week 12 This cycle will integrate max effort work-ups to drop-sets as well as accommodate for the CF Open Warm-up Strength (14m) Back Squat (3×5/Workup to MW) Strip final set at ME Metcon

Announcements 2024 CrossFit Games Open registration is live: https://games.crossfit.com/register/open CF Open March Schedule: Week 2: Friday: 08 March: No scheduled classes Saturday, 09 March: 0800 Open Gym | 0900 CF Open (Run in heats) Week 3: Friday: 15 March: No scheduled classes Saturday, 16 March: 0800 Open Gym | 0900 CF Open (Run in heats) Blue Ridge CrossFit – HDS-Hybrid Athlete Instructional Welcome Warriors! Nice to have you onboard! For your info: We are actually within the 3rd month, week 1! Bodyweight Circle #1 All exercises should be done correctly and with your full attention/focus. Feel the involved muscles and perform all reps without a hurry! Sometimes less is more! Again, nice to have you here! You will need a timer for a lot of our workouts- i can recommend the free APP: TABATA TIMER If you have any questions, don´t hesitate to let us know your questions! Active Rest Day (No Measure) Although rest days are important for mucle repair and recovery, the human body requires daily physical stimulation. Use this day for light cardio activities of choice. E.g. gentle hiking, biking, nice walk, yoga, swimming or playing any sport with your friends/famlily +Speed Up recovery +Reduce soreness +Reduce muscle stiffness build up +Maintaining your Workout Routine