Announcements

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 BRF lobby.

*Friends,family, kids and pets are welcome!

 

USMC Toys for TotsChristmas donations:

Where: BRF lobby

Pickup Date: Dec. 03-10

Specs: Donations must be new, unwrapped gifts.

Blue Ridge Fitness – CrossTraining

Warm-up

Metcon

Metcon (Time)

50m Run

50 Pushups

100m Run

100 Situps

150m Run

150 Air Squat

200m Run

200 Double-Under

200m Run

200 Single-Under

150m Run

150 Flutter-Kick

100m Run

100 MB Toe-Tap L/R=2

50m Run

50 WallBall Shot 20/14#
*Rx+: with body armor/Vest/RuK 20/14#

*Cap: (30m)