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 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)

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 Back Squat (4×4/90% | 1xME/70%) (16m) *Compare to Wk 10 Metcon Metcon (AMRAP – Rounds and Reps) (4m) AMRAP 4 Hang Cleans 4 SDHP 4 BFB Rest: (4m) (4m) AMRAP 4 Hang Clean & Jerk 4 TSTR 4 BOB WT: 95/65# (50% of Snatch 1RM) Rx+: 135/95#

Announcements Christmas Breakfast Gathering: Enjoy coffee, refreshments and each others company! Thursday, 19 Dec, 0700 Location: BRCF lobby *Bring a small treat to share 🙂 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 Upcoming Events: Ryan Hendrix (Honor WOD) Saturday, 14 December, 0900 Blue Ridge CrossFit – CrossFit Warm-up Strength Back Squat (4×4/90% | 1xME/70%) (16m) *Compare to Wk 10 Metcon Metcon (AMRAP – Rounds and Reps) (4m) AMRAP 4 Hang Cleans 4 SDHP 4 BFB Rest: (4m) (4m) AMRAP 4 Hang Clean & Jerk 4 TSTR 4 BOB WT: 95/65# (50% of Snatch 1RM) Rx+: 135/95#

Announcements Christmas Breakfast Gathering: Enjoy coffee, refreshments and each others company! Thursday, 19 Dec, 0700 Location: BRCF lobby *Bring a small treat to share 🙂 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 Upcoming Events: Ryan Hendrix (Honor WOD) Saturday, 14 December, 0900 Blue Ridge CrossFit – CrossFit Warm-up Strength Back Squat (4×4/90% | 1xME/70%) (16m) *Compare to Wk 10 Metcon Metcon (AMRAP – Rounds and Reps) (4m) AMRAP 4 Hang Cleans 4 SDHP 4 BFB Rest: (4m) (4m) AMRAP 4 Hang Clean & Jerk 4 TSTR 4 BOB WT: 95/65# (50% of Snatch 1RM) Rx+: 135/95#

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 Back Squat (4×4/90% | 1xME/70%) (16m) *Compare to Wk 10 Metcon Metcon (AMRAP – Rounds and Reps) (4m) AMRAP 4 Hang Cleans 4 SDHP 4 BFB Rest: (4m) (4m) AMRAP 4 Hang Clean & Jerk 4 TSTR 4 BOB WT: 95/65# (50% of Snatch 1RM) Rx+: 135/95#

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 Back Squat (4×4/90% | 1xME/70%) (16m) *Compare to Wk 10 Metcon Metcon (AMRAP – Rounds and Reps) (4m) AMRAP 4 Hang Cleans 4 SDHP 4 BFB Rest: (4m) (4m) AMRAP 4 Hang Clean & Jerk 4 TSTR 4 BOB WT: 95/65# (50% of Snatch 1RM) Rx+: 135/95#