“HELENE” | Block 2 | Week 8

Announcements

• November events and schedule updates:

Sneaker Recycling:

Monday, November 11th – Saturday, November 30th

*Bring in your old shoes to the donation box in the lobby.

Toys For Tots:

Drop-off: BRCF or AVO

*Through 30 November

Thanksgiving Holiday Schedule:

Wednesday, 27 November:

0600, 0830, 1200

Thursday, 28 November (Thanksgiving day)

Open Gym: 0800-0900

CrossFit: 0900-1000

Friday, 29 November

Open Gym: 0800-0900

CrossFit: 0900-1000

Saturday, 30 November

0800-0900 Open Gym

CrossFit: 0900-1000

Blue Ridge CrossFit – CrossFit

Warm-up

Strength

Back Squat (4×1/92.5% | 1xME/60%)

(16m)

* Compare to Wk 7

Shoulder Press (4×1/92.5% | 1xME/60%)

(14m)

* Compare to Wk 7