20
Nov
BRAVO | Block 3 | Week 9
Announcements Thanksgiving Holiday Schedule: Wednesday, 11/23 (Thanksgiving eve) 0600, 0930, 1200 Thursday, 11/24 (Thanksgiving Day) No scheduled classes Friday, 11/25 0930 Out of the Box Workout! Date: Saturday, December 10 Time: 0830-1030 Location: Triple Falls (Dupont State Park) Specs: Short RuK, followed by group workout, time at the falls and lunch) What to bring: Pack, lunch, water, appropriate cold weather attire. *A packing list will be provided and available in BRCF lobby. *Friends,family, kids and pets are welcome! USMC Toys for TotsChristmas donations: Where: BRCF lobby Pickup Date: Dec. 03-10 Specs: Donations must be new, unwrapped gifts. Blue Ridge CrossFit – CrossFit 1st Week of Final block of “BRAVO” Cycle Warm-up Strength Deadlift (4×8/70,70,75,75%) (E2m) Sumo Deadlift (4×8/70,70,75,75%) (E2m) Conditioning Athletes choice between Deadlift OR Sumo DL Metcon (Weight) DL or SDL: (ME/2m @50%)Compare to wk 4 or wk 8