Announcements

DECEMBER Events:

• Christmas Holiday Schedule:

Friday, Dec 22: 0600 CF, 0830 CF, 0930-1200 OG, 1200 CF

Saturday, Dec 23: 0800 OG, 0900 CF

Monday, Dec 25: Christmas Day (No scheduled classes)

Tuesday, Dec 26: 0830 OG, 0930 CF (Community WOD)

Wednesday, Dec 27: Normal schedule (Benchmarks begin)

• 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:

Pre-order live through Friday Dec 22.

Sign-up sheet in lobby

• MOA WOD:

“Hammer’n 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