WOD

Blue Ridge Fitness – Cross Training Instructional Block 3 (Final Block) *Final Week of the “HELENE” Cycle (Strength Components will be condensed to accommodate for the Christmas Holiday schedule) “BENCHMARK Week” Begins Monday, December 30 Warm-up Strength (34m) Bench Press (4×5/85% | ME/70% ) *ME: Compare to Week 10 Back Squat (4×5/85% | 1xME/70%) *ME: Compare to WK 11 Gymnastics Dead Hang (Time) 1xME

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 Blue Ridge Fitness – Cross Training Instructional Block 3 (Final Block) *Final Week of the “HELENE” Cycle (Strength Components will be condensed to accommodate for the Christmas Holiday schedule) “BENCHMARK Week” Begins Monday, December 30 Warm-up Strength (34m) Bench Press (4×5/85% | ME/70% ) *ME: Compare to Week 10 Back Squat (4×5/85% | 1xME/70%) *ME: Compare to WK 11 Gymnastics Dead Hang (Time) 1xME

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 Blue Ridge Fitness – Cross Training Instructional Block 3 (Final Block) *Final Week of the “HELENE” Cycle (Strength Components will be condensed to accommodate for the Christmas Holiday schedule) “BENCHMARK Week” Begins Monday, December 30 Warm-up Strength (34m) Bench Press (4×5/85% | ME/70% ) *ME: Compare to Week 10 Back Squat (4×5/85% | 1xME/70%) *ME: Compare to WK 11 Gymnastics Dead Hang (Time) 1xME

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 Blue Ridge Fitness – Cross Training Group Warm-up 🙂 Conditioning Teams of 2 | Partner WOD Metcon (Time) (20) RFT 6 DB Goblet Squat 8 DB H2OH 10 DB Floor Press 25 Double Under *You Go I Go *DB: 55/35# (1DB) *CAP: (28m)

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 Blue Ridge Fitness – Cross Training Group Warm-up 🙂 Conditioning Teams of 2 | Partner WOD Metcon (Time) (20) RFT 6 DB Goblet Squat 8 DB H2OH 10 DB Floor Press 20 Double Under *You Go I Go *DB: 55/35# (1DB) *CAP: (28m)

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 Blue Ridge Fitness – Cross Training Group Warm-up 🙂 Conditioning Teams of 2 | Partner WOD Metcon (Time) (20) RFT 6 DB Goblet Squat 8 DB H2OH 10 DB Floor Press 20 Double Under *You Go I Go *DB: 55/35# (1DB) *CAP: (28m)

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 Blue Ridge Fitness – Cross Training Group Warm-up 🙂 Conditioning Teams of 2 | Partner WOD Metcon (Time) (20) RFT 6 DB Goblet Squat 8 DB H2OH 10 DB Floor Press 20 Double Under *You Go I Go *DB: 55/35# (1DB) *CAP: (28m)

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 Blue Ridge Fitness – Cross Training Group Warm-up 🙂 Conditioning Teams of 2 | Partner WOD Metcon (Time) (20) RFT 6 DB Goblet Squat 8 DB H2OH 10 DB Floor Press 20 Double Under *You Go I Go *DB: 55/35# (1DB) *CAP: (28m)