Announcements January Challenge: Choose one for 30 days “Dry January” (No Alcohol) “AB30” (Animal Based nutrition) “Take in” (No take out/fast food) BRCF Longsleeve Shirts: *Order closed LED-slinger Shirts: *Shirts are in MOA WOD: “Hammer’n Hank” Saturday, January 6th, 0900 Acknowledging Fall Most Outstanding Athlete Dr. Hank Johnson Blue Ridge CrossFit – CrossFit Instructional GOLF cycle: Block one will segregate strength from METCONS. Warm-up Strength (10m) Bent Over Row (4,6,8,10/MW) Gymnastics Ring Row | Max Effort (3min) (1xME/3m) Strength (14m) Deadlift (4,6,8,10/MW) Gymnastics MB Reverse Lunge (AMRAP – Reps) 1xME/3m | L/R=2 (Front Rack MB)