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
Strength
Deadlift (4×6/75,75,80,80%)
(E2m)
Rest: (2m)
Sumo Deadlift (4×6/75,75,80,80%)
(E2m)
Rest: (2m)
Conditioning
Athletes choice between Deadlift OR Sumo DL
Metcon (Weight)
DL or SDL:
(ME/2m @50%)
Compare to wk 10