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)
Split Squat (3×7/70% | 7L/7R)
Split Squat (1xME/50% )
30sL/30sR
Compare to week 10
Core
CORE (4 Rounds for reps)
CIRCUIT: 40/20 | 4rds
Windmill L
Windmill R
Declined Plank Hip Abduction
Inclined Hip bridge
WT: Athlete Choice
HT: 18″
*Slow/Controlled