WOD

Announcements November events and schedule updates: Sneaker Recycling: Monday, November 11th – Saturday, November 30th *Bring in your old shoes to the donation box in the lobby. Toys For Tots: Drop-off: BRCF or AVO *Through 30 November Thanksgiving Holiday Schedule: Wednesday, 27 November: 0600, 0830, 1200 Thursday, 28 November (Thanksgiving day) Open Gym: 0800-0900 CrossFit: 0900-1000 Friday, 29 November Open Gym: 0800-0900 CrossFit: 0900-1000 Saturday, 30 November 0800-0900 Open Gym CrossFit: 0900-1000 Blue Ridge CrossFit – CrossFit Group Warm-up 🙂 Conditioning Teams of 2 | Partner WOD 🙂 “Grateful Gobbler” (Thanksgiving) (AMRAP – Rounds and Reps) (Teams of 2 | Partner WOD) (26m) 16 Goblet Squat 24/16kg 21 MB Burpee Slam 20/14# 16 T2B 21 WallBall Shot 20/14# *50m MB Run after each station . ( 1 Athlete works/ BOTH athletes run) *Rx+: with Body Armor/Vest/RuK 20/14#

Announcements November events and schedule updates: Sneaker Recycling: Monday, November 11th – Saturday, November 30th *Bring in your old shoes to the donation box in the lobby. Toys For Tots: Drop-off: BRCF or AVO *Through 30 November Thanksgiving Holiday Schedule: Wednesday, 27 November: 0600, 0830, 1200 Thursday, 28 November (Thanksgiving day) Open Gym: 0800-0900 CrossFit: 0900-1000 Friday, 29 November Open Gym: 0800-0900 CrossFit: 0900-1000 Saturday, 30 November 0800-0900 Open Gym CrossFit: 0900-1000 Blue Ridge CrossFit – CrossFit Warm-up Strength Back Squat (4×1/92.5% | 1xME/60%) (16m) * Compare to Wk 7 Shoulder Press (4×1/92.5% | 1xME/60%) (14m) * Compare to Wk 7

Announcements November events and schedule updates: Sneaker Recycling: Monday, November 11th – Saturday, November 30th *Bring in your old shoes to the donation box in the lobby. Toys For Tots: Drop-off: BRCF or AVO *Through 30 November Thanksgiving Holiday Schedule: Wednesday, 27 November: 0600, 0830, 1200 Thursday, 28 November (Thanksgiving day) Open Gym: 0800-0900 CrossFit: 0900-1000 Friday, 29 November Open Gym: 0800-0900 CrossFit: 0900-1000 Saturday, 30 November 0800-0900 Open Gym CrossFit: 0900-1000 Blue Ridge CrossFit – CrossFit Warm-up Strength Back Squat (4×1/92.5% | 1xME/60%) (16m) * Compare to Wk 7 Shoulder Press (4×1/92.5% | 1xME/60%) (14m) * Compare to Wk 7

Announcements November events and schedule updates: Sneaker Recycling: Monday, November 11th – Saturday, November 30th *Bring in your old shoes to the donation box in the lobby. Toys For Tots: Drop-off: BRCF or AVO *Through 30 November Thanksgiving Holiday Schedule: Wednesday, 27 November: 0600, 0830, 1200 Thursday, 28 November (Thanksgiving day) Open Gym: 0800-0900 CrossFit: 0900-1000 Friday, 29 November Open Gym: 0800-0900 CrossFit: 0900-1000 Saturday, 30 November 0800-0900 Open Gym CrossFit: 0900-1000 Blue Ridge CrossFit – CrossFit Warm-up Strength Back Squat (4×1/92.5% | 1xME/60%) (16m) * Compare to Wk 7 Shoulder Press (4×1/92.5% | 1xME/60%) (14m) * Compare to Wk 7

Announcements November events and schedule updates: Sneaker Recycling: Monday, November 11th – Saturday, November 30th *Bring in your old shoes to the donation box in the lobby. Toys For Tots: Drop-off: BRCF or AVO *Through 30 November Thanksgiving Holiday Schedule: Wednesday, 27 November: 0600, 0830, 1200 Thursday, 28 November (Thanksgiving day) Open Gym: 0800-0900 CrossFit: 0900-1000 Friday, 29 November Open Gym: 0800-0900 CrossFit: 0900-1000 Saturday, 30 November 0800-0900 Open Gym CrossFit: 0900-1000 Blue Ridge CrossFit – CrossFit Warm-up Strength Back Squat (4×1/92.5% | 1xME/60%) (16m) * Compare to Wk 7 Shoulder Press (4×1/92.5% | 1xME/60%) (14m) * Compare to Wk 7

Announcements November events and schedule updates: Sneaker Recycling: Monday, November 11th – Saturday, November 30th *Bring in your old shoes to the donation box in the lobby. Toys For Tots: Drop-off: BRCF or AVO *Through 30 November Thanksgiving Holiday Schedule: Wednesday, 27 November: 0600, 0830, 1200 Thursday, 28 November (Thanksgiving day) Open Gym: 0800-0900 CrossFit: 0900-1000 Friday, 29 November Open Gym: 0800-0900 CrossFit: 0900-1000 Saturday, 30 November 0800-0900 Open Gym CrossFit: 0900-1000 Blue Ridge CrossFit – CrossFit Warm-up Strength Back Squat (4×1/92.5% | 1xME/60%) (16m) * Compare to Wk 7 Shoulder Press (4×1/92.5% | 1xME/60%) (14m) * Compare to Wk 7

Announcements November events and schedule updates: Sneaker Recycling: Monday, November 11th – Saturday, November 30th *Bring in your old shoes to the donation box in the lobby. Toys For Tots: Drop-off: BRCF or AVO *Through 30 November Thanksgiving Holiday Schedule: Wednesday, 27 November: 0600, 0830, 1200 Thursday, 28 November (Thanksgiving day) Open Gym: 0800-0900 CrossFit: 0900-1000 Friday, 29 November Open Gym: 0800-0900 CrossFit: 0900-1000 Saturday, 30 November 0800-0900 Open Gym CrossFit: 0900-1000 Blue Ridge CrossFit – CrossFit Warm-up Strength Back Squat (4×1/92.5% | 1xME/60%) (16m) * Compare to Wk 7 Shoulder Press (4×1/92.5% | 1xME/60%) (14m) * Compare to Wk 7

Announcements November events and schedule updates: Sneaker Recycling: Monday, November 11th – Saturday, November 30th *Bring in your old shoes to the donation box in the lobby. Toys For Tots: Drop-off: BRCF or AVO *Through 30 November Thanksgiving Holiday Schedule: Wednesday, 27 November: 0600, 0830, 1200 Thursday, 28 November (Thanksgiving day) Open Gym: 0800-0900 CrossFit: 0900-1000 Friday, 29 November Open Gym: 0800-0900 CrossFit: 0900-1000 Saturday, 30 November 0800-0900 Open Gym CrossFit: 0900-1000 Blue Ridge CrossFit – CrossFit Warm-up Strength Back Squat (4×1/92.5% | 1xME/60%) (16m) * Compare to Wk 7 Shoulder Press (4×1/92.5% | 1xME/60%) (14m) * Compare to Wk 7