Announcements

The “MURPH” Memorial Day Hero WOD

Date: Saturday, 25 May

Time: 0900 (1 Heat)

Cookout: 1030-12 (Hamburgers and hot dogs will be provided *(Please bring side dish; ie: Coleslaw, egg-salad, fruit etc.)

Gear: Weight vests are limited but available. Athletes consider bringing your own

Rx: Athletes wishing to complete as “Official” Benchmark must have a judge.

Registration: Sign-up with coaches at class

Shirts: Sign-up Gender/Size/Style *(Must participate to sign-up for shirts)

Guests: (Free guest day!) Friends, family, kids, pets all welcome 🙂

Blue Ridge Fitness – CrossTraining

Warm-up

Metcon (3 Rounds for reps)

CIRCUIT: 2m/2m | 3rds

A) 250m Row (Buy-in)

ME TSTR 75/55#

B) 18 CAL Bike (Buy-in)

ME SDHP 75/55#
Rx+: 95/65#

*Stagger heats as needed