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
MOA WOD:
“Hammerin 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 26-30th
“GOLF” Cycle begins January 01
Warm-up
Strength
(14m)
Romanian Deadlift (RDL) (3×8/65%)
Romanian Deadlift (RDL) (1xME/50%)
(Unbroken) Compare to week 11
Metcon (4 Rounds for reps)
CIRCUIT: (4rds)
60s CAL Bike
60s KB Alt Gorilla Row
60s KB Hollow Rock
60s KB Alt Floor Press
60s KB Front Rack Rev Lunge
WT: 24/16kg
L/R=2 on all mvmnts