WOD

Announcements Saint Valentine’s Day Class Schedule: 0600 CrossFit 0700 Yoga (Restorative) 0830 CrossFit 0930 Yoga (Gentle) 1200 CrossFit 1300 Yoga (Flexibility Flow) 1800 (No class scheduled) 2025 CrossFit Open Info: Custom BRCF 2025 CF Open shirts for order for Competitors ONLY Registration: The 2025 CrossFit Games Announcement: FEB 27 – MAR 17, 2025 3 WEEKS, 3 WORKOUTS (Saturdays 0900. 01 Mar, 08 Mar, 15 Mar) *Athletes will register as “Independent” February Challenge: “Mission 22” 22k Meter Rowing Challenge: Date: 01 Feb – 28 Feb (On your own or with a partner) Blue Ridge CrossFit – CrossFit Instructional “JULIET” Cycle | Block 2 to integrate “Competition” Style based Metabolic conditioning and Skill development work. *These will not be “Benchmarked” or judged. * Athletes are recommended to not work at max intensity Metcon CrossFit Games Open 12.3 (AMRAP – Rounds and Reps) 18-Minute AMRAP of: 15 Box Jumps, 24″ / 20″ 12 Push press, 115# / 75# 9 Toes-To-Bar Skill Transfer (7m) Athlete Choice (Build on Tuesdays skill)

Announcements Saint Valentine’s Day Class Schedule: 0600 CrossFit 0700 Yoga (Restorative) 0830 CrossFit 0930 Yoga (Gentle) 1200 CrossFit 1300 Yoga (Flexibility Flow) 1800 (No class scheduled) 2025 CrossFit Open Info: Custom BRCF 2025 CF Open shirts for order for Competitors ONLY Registration: The 2025 CrossFit Games Announcement: FEB 27 – MAR 17, 2025 3 WEEKS, 3 WORKOUTS (Saturdays 0900. 01 Mar, 08 Mar, 15 Mar) *Athletes will register as “Independent” February Challenge: “Mission 22” 22k Meter Rowing Challenge: Date: 01 Feb – 28 Feb (On your own or with a partner) Blue Ridge CrossFit – CrossFit Instructional “JULIET” Cycle | Block 2 to integrate “Circuit” Style Endurance based strength conditioning coupled with Glycolitic & Phosphagenic based Metabolic Conditioning Strength/Conditioning CIRCUIT: 35/20, 35/20, 35/70s | 3rds Athletes will cycle through the strength circuit, rotating through each station with prescribed work and rest times. *Progressive Overload (Time based) Close Grip Bent Over Row (3xME/35s@MW) *WT: Use WK 5 Wt: MW (Max Weight) ASAP (Maximize time domain) *Approx: (65%) Strict Ring Dips (3xME/35s) American KB Swing (3xME/35s@MW) WT: MW (Max Weight) | AHAP (Athlete Choice) Instructional Rest: (5m) Transition Strength/Conditioning CIRCUIT: 35/20, 35/20, 35/70s | 3rds Athletes will cycle through the strength circuit, rotating through each station with prescribed work and rest times. *Progressive Overload (Time based) Sumo Deadlift (3xME/35s@MW) *WT: Use WK 5 Wt: MW (Max Weight) ASAP (Maximize time domain) *Approx: (65%) Reverse Hypers (3xME/35s) Jump Rope (3xME/35s) *Any Style (Athlete choice) *BUILD OFF BLOCK 1 PROGRESSION (Triple-Under, Double-Under, Single-Under, Boxer... Read More

Announcements 2025 CrossFit Open Info: Custom BRCF 2025 CF Open shirts for order for Competitors ONLY Registration: https://games.crossfit.com/open/registration Announcement: FEB 27 – MAR 17, 2025 3 WEEKS, 3 WORKOUTS (Saturdays 0900. 01 Mar, 08 Mar, 15 Mar) *Athletes will register as “Independent” February Challenge: “Mission 22” 22k Meter Rowing Challenge: Date: 01 Feb – 28 Feb (On your own or with a partner) Blue Ridge CrossFit – CrossFit Instructional “JULIET” Cycle | Block 2 to integrate “Competition” Style based Metabolic conditioning and Skill development work. *These will not be “Benchmarked” or judged. * Athletes are recommended to not work at max intensity Metcon CrossFit Games Open 17.3 (AMRAP – Reps) Prior to 8:00, complete: 3 rounds of: 6 chest-to-bar pull-ups 6 squat snatches (95# / 65#) Then, 3 rounds of: 7 chest-to-bar pull-ups 5 squat snatches (135# / 95#) *Prior to 12:00, complete 3 rounds of: 8 chest-to-bar pull-ups 4 squat snatches (185# / 135#) *Prior to 16:00, complete 3 rounds of: 9 chest-to-bar pull-ups 3 squat snatches (225# / 155#) *Prior to 20:00, complete 3 rounds of: 10 chest-to-bar pull-ups 2 squat snatches (245# / 175#) Prior to 24:00, complete 3 rounds of: 11 chest-to-bar pull-ups 1 squat snatch (265# / 185#) *If all reps are completed, time cap extends by 4 minutes. CrossFit Games Open 17.3 Scaled (AMRAP – Reps) Prior to 8:00, complete: 3 rounds of: 6 jumping chin-over-bar pull-ups 6 squat snatches (45# / 35#) Then, 3 rounds of: 7 jumping chin-over-bar pull-ups 5 squat snatches... Read More

Announcements 2025 CrossFit Open Info: Custom BRCF 2025 CF Open shirts for order for Competitors ONLY Registration: https://games.crossfit.com/open/registration Announcement: FEB 27 – MAR 17, 2025 3 WEEKS, 3 WORKOUTS (Saturdays 0900. 01 Mar, 08 Mar, 15 Mar) *Athletes will register as “Independent” February Challenge: “Mission 22” 22k Meter Rowing Challenge: Date: 01 Feb – 28 Feb (On your own or with a partner) Blue Ridge CrossFit – CrossFit Instructional “JULIET” Cycle | Block 2 to integrate “Circuit” Style Endurance based strength conditioning coupled with Glycolitic & Phosphagenic based Metabolic Conditioning Strength/Conditioning CIRCUIT: 35/20, 35/20, 35/70s | 3rds Athletes will cycle through the strength circuit, rotating through each station with prescribed work and rest times. *Progressive Overload (Time based) Close Grip Bench Press (3xME/35s@MW) *WT: Use WT: from Wk 5 ( *Approx: (65%) Strict-Chinup (3xME/35s) Russian KettleBelll Swing (3xME/35s) WT: Athlete Choice | MW (AHAP) Instructional Rest: (5m) Transition Strength/Conditioning CIRCUIT: 35/20, 35/20, 35/70s | 3rds Athletes will cycle through the strength circuit, rotating through each station with prescribed work and rest times. *Progressive Overload (Time based) Front Squat (3xME/MW) *WT: Use WT: from Wk 5 ( *Approx: (65%) V-up (3xME/35s) Jump Rope (3xME/35s) *Any Style (Athlete choice) *BUILD OFF BLOCK 1 PROGRESSION (Triple-Under, Double-Under, Single-Under, Boxer Steps, Criss-Cross, Single-Leg, Backwards etc.)

Announcements 2025 CrossFit Open Info: Custom BRCF 2025 CF Open shirts for order for Competitors ONLY Registration: https://games.crossfit.com/open/registration Announcement: FEB 27 – MAR 17, 2025 3 WEEKS, 3 WORKOUTS (Saturdays 0900. 01 Mar, 08 Mar, 15 Mar) *Athletes will register as “Independent” February Challenge: “Mission 22” 22k Meter Rowing Challenge: Date: 01 Feb – 28 Feb (On your own or with a partner) Blue Ridge CrossFit – CrossFit Group Warm-up Coaches Choice 🙂 Conditioning Partner WOD | Teams of 2 Metcon (4 Rounds for reps) CIRCUIT: 2m/2m/2m | 4rds WallBall Shots 24/14# Rower (Meters) Partner Leg Toss*1 Athlete working (1 Athlete resting) * NOTE : Meters performed in todays METCON CAN be counted towards “MISSION 22” 22K Row Challenge 🙂

Announcements 2025 CrossFit Open Info: Custom BRCF 2025 CF Open shirts for order for Competitors ONLY Registration: https://games.crossfit.com/open/registration Announcement: FEB 27 – MAR 17, 2025 3 WEEKS, 3 WORKOUTS (Saturdays 0900. 01 Mar, 08 Mar, 15 Mar) *Athletes will register as “Independent” February Challenge: “Mission 22” 22k Meter Rowing Challenge: Date: 01 Feb – 28 Feb (On your own or with a partner) Blue Ridge CrossFit – CrossFit Instructional “JULIET” Cycle | Block 2 to integrate “Circuit” Style Endurance based strength conditioning coupled with Glycolitic & Phosphagenic based Metabolic Conditioning Strength/Conditioning CIRCUIT: 30/15, 30/15, 30/60s | 3rds Athletes will cycle through the strength circuit, rotating through each station with prescribed work and rest times. *Progressive Overload (Time based) Close Grip Shoulder Press (3xME/30s@MW) *WT: MW (Max Weight) ASAP (Maximize time domain) *Approx: (65%) Ring High Pulls (3xME/30s) RKS + AKS (Weight) 3xME/30s@MW Instructional Rest: (5m) Transition Strength/Conditioning CIRCUIT: 30/15, 30/15, 30/60s | 3rds Athletes will cycle through the strength circuit, rotating through each station with prescribed work and rest times. *Progressive Overload (Time based) Front Rack Forward Lunge (3xME/30s@MW) *WT: MW (Max Weight) ASAP (Maximize time domain) *Approx: (65%) Hip Thrust (3xME/30s@MW) Jump Rope (3xME/30s) *Any Style (Athlete choice) *BUILD OFF BLOCK 1 PROGRESSION (Triple-Under, Double-Under, Single-Under, Boxer Steps, Criss-Cross, Single-Leg, Backwards etc.)

Announcements 2025 CrossFit Open Info: Custom BRCF 2025 CF Open shirts for order for Competitors ONLY Registration: https://games.crossfit.com/open/registration Announcement: FEB 27 – MAR 17, 2025 3 WEEKS, 3 WORKOUTS (Saturdays 0900. 01 Mar, 08 Mar, 15 Mar) *Athletes will register as “Independent” February Challenge: “Mission 22” 22k Meter Rowing Challenge: Date: 01 Feb – 28 Feb (On your own or with a partner) Blue Ridge CrossFit – CrossFit Instructional “JULIET” Cycle | Block 2 to integrate “Competition” Style based Metabolic conditioning and Skill development work. *These will not be “Benchmarked” or judged. * Athletes are recommended to not work at max intensity Metcon Crossfit Games Open 18.3 (Ages 16-54) (Time) 2 rounds for time of: 100 double-unders 20 overhead squats 115/80 lb 100 double-unders 12 ring muscle-ups 100 double-unders 20 dumbbell snatches 50/35 lb 100 double-unders 12 bar muscle-ups Time cap: 14 minutes Crossfit Games Open 18.3 Scaled (Ages 16-54) (Time) 2 rounds for time of: 100 single-unders 20 overhead squats 45/35 lb 100 single-unders 12 chin-over-bar pull-ups 100 single-unders 20 dumbbell snatches 35/20 lb 100 single-unders 12 chin-over-bar pull-ups Time cap: 14 minutes Skill Transfer (7m) Athlete Choice (Build on Tuesdays skill)

Announcements 2025 CrossFit Open Info: Custom BRCF 2025 CF Open shirts for order for Competitors ONLY Registration: https://games.crossfit.com/open/registration Announcement: FEB 27 – MAR 17, 2025 3 WEEKS, 3 WORKOUTS (Saturdays 0900. 01 Mar, 08 Mar, 15 Mar) *Athletes will register as “Independent” February Challenge: “Mission 22” 22k Meter Rowing Challenge: Date: 01 Feb – 28 Feb (On your own or with a partner) Blue Ridge CrossFit – CrossFit Instructional “JULIET” Cycle | Block 2 to integrate “Competition” Style based Metabolic conditioning and Skill development work. *These will not be “Benchmarked” or judged. * Athletes are recommended to not work at max intensity Metcon Crossfit Games Open 18.3 (Ages 16-54) (Time) 2 rounds for time of: 100 double-unders 20 overhead squats 115/80 lb 100 double-unders 12 ring muscle-ups 100 double-unders 20 dumbbell snatches 50/35 lb 100 double-unders 12 bar muscle-ups Time cap: 14 minutes Crossfit Games Open 18.3 Scaled (Ages 16-54) (Time) 2 rounds for time of: 100 single-unders 20 overhead squats 45/35 lb 100 single-unders 12 chin-over-bar pull-ups 100 single-unders 20 dumbbell snatches 35/20 lb 100 single-unders 12 chin-over-bar pull-ups Time cap: 14 minutes Skill Transfer (7m) Athlete Choice (Build on Tuesdays skill)