Announcements

• BRF Longsleeve Shirts:

Pre-order live through Saturday, December 30

• Sneakers 4 Good:

Shoe recycling drive.

Bring your used sneakers to the lobby this month and we will ship them off to be recycled!

Dec 01-Dec. 31

https://sneakers4good.com

• LED-slinger Shirts:

Order Closed

• MOA WOD:

“Hammer’n Hank”

Saturday, January 6th, 0900

Acknowledging Fall Most Outstanding Athlete Dr. Hank Johnson

Blue Ridge Fitness – CrossTraining

Warm-up

Athlete choice

Benchmark/Strength

(25m)

Wide Grip Bent Over Row (Workup to 1RM)

Close Grip Bent Over Row (Workup to 1RM)

Front Squat (Workup to 1RM)

Benchmark Olympic Lifting

(15m)

Clean and Jerk (Work to 1RM)