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
WOD
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
Blue Ridge CrossFit – CrossFit Warm-up Conditioning Teams of 2| Partner WOD Cindy (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 Squats*1 Athlete working *Rest: (4m) Then “DT” DT (Time) 5 Rounds for time: 12 Deadlifts, 155# / 105# 9 Hang Power Cleans, 155# / 105# 6 Push Jerks, 155# / 105#In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009To learn more about DT click here*1 Athlete working *CAP: (12m)
Blue Ridge CrossFit – CrossFit Instructional Benchmark/Deload week: Conclusion of the “CHARLIE” cycle. Athletes will deload while collecting updated benchmark data. Athletes will perform benchmarks on prescribed strength and stamina tests. This week will serve as a deload week. Athletes should avoid heavy lifting, and intense metabolic components for the next 7 days. Put emphasis into rest, recovery, mobility, flexibility,proper nutrition and hydration. Important to be present all 6 testing days. Athletes unable to attend must submit video documentation meeting all movement and performance standards for review before submitting scores. Warm-up Benchmark WOD Athlete choice: Between Grace or Isabel. *2 heats. All athletes judged. Grace (Time) For Time: 30 Clean and Jerks, 135# / 95# Isabel (Time) For Time: 30 Snatches, 135# / 95# Benchmark Gymnastics 100 Sit up (Time) Cap: (5m) *2 heats
Blue Ridge CrossFit – CrossFit Instructional Benchmark/Deload week: Conclusion of the “CHARLIE” cycle. Athletes will deload while collecting updated benchmark data. Athletes will perform benchmarks on prescribed strength and stamina tests. This week will serve as a deload week. Athletes should avoid heavy lifting, and intense metabolic components for the next 7 days. Put emphasis into rest, recovery, mobility, flexibility,proper nutrition and hydration. Important to be present all 6 testing days. Athletes unable to attend must submit video documentation meeting all movement and performance standards for review before submitting scores. Warm-up Benchmark/Strength Bench Press Stamina Test | “BRAVO” (AMRAP – Reps) Max effort repetitions: Males Athletes: 135# Female Athletes: 95# *Unbroken reps. Athlete can rest with the bar unracked and extended. *Set ends if athlete rests on chest, fails rep or racks bar. 800m Run (Time) Max Effort 800m Run