WOD

Blue Ridge CrossFit – CrossFit Strength (24m) Bench Press (3×9/57%) Wide Grip Bench Press (3×9/57%) Close Grip Bench Press (3×9/57%) Gymnastics L-Sit Raise (Rings) (3xME/35s) Rest: (35s) Between sets

Announcements “Train or Get Stacked” T-shirt orders are closed. Payments due Friday, 14 April. Blue Ridge CrossFit – CrossFit Conditioning Metcon (Time) 500m Run 50 Situps 50 Air Squats 50 Pushups 400m Run 40 SU 40 AS 40 PU 300m Run 30 SU 30 AS 30 PU 200m Run 20 SU 20 AS 20 PU 100m Run 10 SU 10 AS 10 PUCAP: (25m)

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 Teams of 2 | Partner WOD Metcon (AMRAP – Reps) (6m) AMRAP 2m Vup (Buy-in) Then with remaining time: ME Front Squat 115/75# Rest: (2m) (6m) AMRAP 2m Vup (Buy-in) Then: ME Floor Press 135/95# Rest: (2m) (6m) AMRAP 2m Vup (Buy-in) Then: ME G2S 155/105#

Announcements 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. Strength (30m) Deadlift (3×10@55%) Sumo Deadlift (3×10@55%) Romanian Deadlift (RDL) (3×10@55%) Gymnastics Strict Toes-To-Bar (3xME/30s) 3xME/30s

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 HopWT: 20/14#

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 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. Strength (27m) Bench Press (3×10/55%) Wide Grip Bench Press (3×10/55%) Close Grip Bench Press (3×10/55%) Gymnastics L-Sit Raise (Rings) (3xME/30s) Rest: (30s) Between sets

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 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 (AMRAP – Rounds and Reps) (25m) 3 C2B 6 Pullup 9 Box Jump 24/20″ 12 Ring Dip *E5M 200m Run

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 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. Strength (30m) Back Squat (3×10@55%) Front Squat (3×10@55%) Overhead Squat (3×10@55%) Gymnastics L-Sit Raises (Pullup Bar) (3xME/30s) Rest: (30s) Between sets