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 Upcoming Events: Ryan Hendrix (Honor WOD) Saturday, 14 December, 0900 Blue Ridge CrossFit – CrossFit Warm-up Strength Shoulder Press (4×3/90% | 1xME/70%) (12m) Core Core Circuit (No Measure) TABATA: 20/10 | 3rds Vups Leg Circles Pike up Hip Thrust Hollow Hold Gymnastics Handstand Hold (Wall) (Time) Wall Supported1xME

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 Upcoming Events: Ryan Hendrix (Honor WOD) Saturday, 14 December, 0900 Blue Ridge CrossFit – CrossFit Warm-up Strength Back Squat (4×3/90% | 1xME/70%) (16m) *Compare to Wk 9 Metcon Metcon (AMRAP – Rounds and Reps) (18) 10 MB Stepup 24/20″ L/R=2 20 MB Situp 10 Pullup 20 MB Pushup 10 MB Lateral Hop L/R=1MB: 20/14#

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 Upcoming Events: Ryan Hendrix (Honor WOD) Saturday, 14 December, 0900 Blue Ridge CrossFit – CrossFit Warm-up Strength Back Squat (4×3/90% | 1xME/70%) (16m) *Compare to Wk 9 Metcon Metcon (AMRAP – Rounds and Reps) (18) 10 MB Stepup 24/20″ L/R=2 20 MB Situp 10 Pullup 20 MB Pushup 10 MB Lateral Hop L/R=1MB: 20/14#

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 Upcoming Events: Ryan Hendrix (Honor WOD) Saturday, 14 December, 0900 Blue Ridge CrossFit – CrossFit Warm-up Strength Back Squat (4×3/90% | 1xME/70%) (16m) *Compare to Wk 9 Metcon Metcon (AMRAP – Rounds and Reps) (18) 10 MB Stepup 24/20″ L/R=2 20 MB Situp 10 Pullup 20 MB Pushup 10 MB Lateral Hop L/R=1MB: 20/14#

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 Upcoming Events: Ryan Hendrix (Honor WOD) Saturday, 14 December, 0900 Blue Ridge CrossFit – CrossFit Warm-up Strength Back Squat (4×3/90% | 1xME/70%) (16m) *Compare to Wk 9 Metcon Metcon (AMRAP – Rounds and Reps) (18) 10 MB Stepup 24/20″ L/R=2 20 MB Situp 10 Pullup 20 MB Pushup 10 MB Lateral Hop L/R=1MB: 20/14#

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 Upcoming Events: Ryan Hendrix (Honor WOD) Saturday, 14 December, 0900 Blue Ridge CrossFit – CrossFit Warm-up Strength Back Squat (4×3/90% | 1xME/70%) (16m) *Compare to Wk 9 Metcon Metcon (AMRAP – Rounds and Reps) (18) 10 MB Stepup 24/20″ L/R=2 20 MB Situp 10 Pullup 20 MB Pushup 10 MB Lateral Hop L/R=1MB: 20/14#

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 Upcoming Events: Ryan Hendrix (Honor WOD) Saturday, 14 December, 0900 Blue Ridge CrossFit – CrossFit Warm-up Strength Back Squat (4×3/90% | 1xME/70%) (16m) *Compare to Wk 9 Metcon Metcon (AMRAP – Rounds and Reps) (18) 10 MB Stepup 24/20″ L/R=2 20 MB Situp 10 Pullup 20 MB Pushup 10 MB Lateral Hop L/R=1MB: 20/14#

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 Upcoming Events: Ryan Hendrix (Honor WOD) Saturday, 14 December, 0900 Blue Ridge CrossFit – CrossFit Warm-up Strength Back Squat (4×3/90% | 1xME/70%) (16m) *Compare to Wk 9 Metcon Metcon (AMRAP – Rounds and Reps) (18) 10 MB Stepup 24/20″ L/R=2 20 MB Situp 10 Pullup 20 MB Pushup 10 MB Lateral Hop L/R=1MB: 20/14#