WOD

Announcements OUT OF THE BOX! Join us for the first “OTB” This Saturday, 4/13 Time: 0900 Location Fletcher Park *Note there WILL be Open Gym at the Box 0730-0830 **Athletes will not need any equipment just water bottle Blue Ridge CrossFit – CrossFit Instructional “Out of the Box” Spring Series | Week 1 *Todays class will be conducted of-site: Bill Moore Community Park Location: Fletcher Community Park (85 Howard Gap Rd, Fletcher, NC 28732) Time: 0900 Specs: Athletes meet at the covered picnic pavilion. No equipment required. (Dress warm for outdoor gear and bring water bottle.) **Athletes can bring a vest if you like Out of the Box | Week 1 (AMRAP – Rounds and Reps) OTB | 1

Blue Ridge CrossFit – CrossFit Warm-up Metcon Metcon (AMRAP – Rounds and Reps)

Blue Ridge CrossFit – CrossFit Warm-up Metcon (AMRAP – Rounds and Reps) (10m) AMRAP 10 Wallball Shots 20/14# 10 K2E 10 Ring Dip Rest: (4m) (8m) AMRAP 8 Wallball Shots 20/14# 8 T2B 8 HSPU

Blue Ridge CrossFit – CrossFit Warm-up Metcon Metcon (AMRAP – Rounds and Reps) (5m) AMRAP 10 Box Jumps 24/20″ 10 SDHP 95/65# Rest: (3m) (5m) AMRAP 10 BJ on/over 24/20″ 10 G2S Rest: (3m) (5m) AMRAP 10 BOX JUMP 30/24″ 10 G2OH WT: 50% of Snatch 1RM

Blue Ridge CrossFit – CrossFit Warm-up Strength Bench Press (3×12/50%) Close Grip Bench Press (3×10/60%) Reverse Grip Bench Press (3×8/70%) Conditioning 125m Row (Time) Full Drag Damper

Blue Ridge CrossFit – CrossFit Warm-up Strength Bench Press (3×12/50%) Close Grip Bench Press (3×10/60%) Reverse Grip Bench Press (3×8/70%) Conditioning Assault/ECHO Bike | Sprint work (Time) 12 CAL12 CAL

Announcements Spring Schedule updates: Yoga: M,W,F (0700-0715) Open Gym: Saturday: (0800) Spring Quarter Challenge: Starts Monday, April 01 Spring Programming Cycle: “HOTEL” Cycle Begins Monday, 01 April “Out of the box” Program: Begins Saturday, 06 April and occurs the first Saturday of every month through the spring! Class Schedule Friday, 29 March: 0600 CrossFit 0830 CrossFit 0930-1200: Open Gym 1200: CrossFit *No 6pm Class scheduled Blue Ridge CrossFit – CrossFit Conditioning Partner WOD | Teams of 2

Announcements Spring Schedule updates: Yoga: M,W,F (0700-0715) Open Gym: Saturday: (0800) Spring Quarter Challenge: Starts Monday, April 01 Spring Programming Cycle: “HOTEL” Cycle Begins Monday, 01 April “Out of the box” Program: Begins Saturday, 06 April and occurs the first Saturday of every month through the spring! Class Schedule Friday, 29 March: 0600 CrossFit 0830 CrossFit 0930-1200: Open Gym 1200: CrossFit *No 6pm Class scheduled Blue Ridge CrossFit – CrossFit Instructional Benchmark/Deload Week: Athletes will be establishing benchmarks next 6 days. Metabolic training should be kept to a minimum and lower intensity. Put extra time into mobility, recovery and rest. Mild activity is recommended outside of the programming (Walking, yoga etc.) “HOTEL” Cycle begins 01 April Benchmark/Stamina *Athletes can choose between 800m Run or 1000m Row. 800m Run (Time) Max Effort 800m Run 1000m Row (Time) Max Effort 1000m Row Benchmark Gymnastics Flexed Arm Hang (Time) *All athletes timed