Announcements
DECEMBER Events:
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
Farwell WOD:
Britian and Caroline:
Saturday, December 16th, 0900
*Followed by Party at Britians home; 1500 (Details in Evite)
MOA WOD:
“Hammerin Hank”
Saturday, January 6th, 0900
Acknowledging Fall Most Outstanding Athlete Dr. Hank Johnson
Blue Ridge Fitness – CrossTraining
Warm-up
Strength
(14m)
Romanian Deadlift (RDL) (3×7/70%)
Romanian Deadlift (RDL) (1xME/50%)
(Unbroken) Compare to week 10
Metcon (AMRAP – Rounds and Reps)
(26m)
10 OHS 95/65#
12 MB Leg Lifts L/R=2
14 MB Reverse Lunge L/R=2
16 MB Toe Tap L/R=1
18 MB Russian Twist L/R=2
MB: 20/14#
Rx+: Vest 20/14#