FOXTROT | Block 3 | Week 12 (Final Week)
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
- 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 CrossFit – CrossFit
Instructional
Final week of “FOXTROT” cycle
“Benchmark Week” will commence Dec 27-30th
“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