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

Instructional

Final week of “FOXTROT” cycle

“Benchmark Week” will commence Dec 27-30th

“GOLF” Cycle begins January 01

Warm-up

Strength

(14m)

Split Squat (3×8/65% | 8L/8R)

Split Squat (1xME/50% )

30s/L | 30s/R

(Compare to week 11)

Metcon

Metcon (AMRAP – Rounds and Reps)

(4m) AMRAP

5 TSTR 135/95#

5 BFB

Rest: (4m)

(4m) AMRAP

5 G2S 115/75#

5 BOB

Rest: (4m)

(4m) AMRAP

5 G2OH 95/65#

5 Burpee