Announcements OTB “Out of the Box” Spring series | Session #2 Date: Saturday, 04 May Time: 0900 Location: Fletcher Park Specs: Bring Clothing you do not mind getting dirty. Gear: Sandbags will be provided. (Athletes can also bring there own). *Weight vests/RuK sacks optional The “MURPH” Memorial Day Hero WOD Date: Saturday, 25 May Time:...Read More

Announcements OTB “Out of the Box” Spring series | Session #2 Date: Saturday, 04 May Time: 0900 Location: Fletcher Park Specs: Bring Clothing you do not mind getting dirty. Gear: Sandbags will be provided. (Athletes can also bring there own). *Weight vests/RuK sacks optional The “MURPH” Memorial Day Hero WOD Date: Saturday, 25 May Time:...Read More

Announcements OTB “Out of the Box” Spring series | Session #2 Date: Saturday, 04 May Time: 0900 Location: Fletcher Park Specs: Bring Clothing you do not mind getting dirty. Gear: Sandbags will be provided. (Athletes can also bring there own). *Weight vests/RuK sacks optional The “MURPH” Memorial Day Hero WOD Date: Saturday, 25 May Time:...Read More

Announcements OTB “Out of the Box” Spring series | Session #2 Date: Saturday, 04 May Time: 0900 Location: Fletcher Park Specs: Bring Clothing you do not mind getting dirty. Gear: Sandbags will be provided. (Athletes can also bring there own). *Weight vests/RuK sacks optional The “MURPH” Memorial Day Hero WOD Date: Saturday, 25 May Time:...Read More

Blue Ridge Fitness – CrossTraining Instructional “HOTEL” Cycle | Week 5 | Block 2 Block 2 will bring in an increased frequency in Metabolic Conditioning, designated Olympic Lifting and strength Components. Warm-up MetconRead More

Blue Ridge Fitness – CrossTraining Instructional “HOTEL” Cycle | Week 5 | Block 2 Block 2 will bring in an increased frequency in Metabolic Conditioning, designated Olympic Lifting and strength Components. Warm-up Coach led: (Clean skill transfer) Weightlifting High Hang Squat Clean (5×3/Climbing) EMOM: Starting at 50% and climbing to max complex Strength Front Squat...Read More

Blue Ridge Fitness – CrossTraining Metcon (AMRAP – Rounds and Reps) (12m) 8 Wt. MB Step up 20/14# 10 Ring Dip 12 Deadlift 135/95# Rest: (3m) (10m) 6 Box Jump 24/20″ 8 WBS 20/14# 10 Floor Press 135/95#Read More

Blue Ridge Fitness – CrossTraining Warm-up Group warmup 🙂 Conditioning Partner WOD | Teams of 2 Metcon (AMRAP – Rounds and Reps) (25m) 50m 2A Farmer Walk 24/16kg 40 Double Under 30 MB Chest pass L/R=2 20 MB Pushup 10 KB Suitcase DL 01 Lap*1 Athlete working (Both athletes FW and Run) Rx* Body Armor/RuK/Vest...Read More

Blue Ridge Fitness – CrossTraining Warm-up Strength Deadlift (3×12/57.5%) Sumo Deadlift (3×10/67.5%) Romanian Deadlift (RDL) (3×8/77.5%) Conditioning Sprintwork 125m Row (Time) Full Drag Damper125m/100m/75m/50m Rest: (90s) Between setsRead More

Blue Ridge Fitness – CrossTraining Warm-up MetconRead More