Announcements OUT OF THE BOX! Join us for the first “OTB” This Saturday, 4/13 Time: 0900 Location Fletcher Park *Note there WILL be Open Gym at the Box 0730-0830 **Athletes will not need any equipment just water bottle Blue Ridge Fitness – CrossTraining Warm-up Strength Deadlift (3×12/52.5%) Sumo Deadlift (3×10/62.5%) Romanian Deadlift (RDL) (3×8/72.5%) Conditioning...Read More

Blue Ridge Fitness – CrossTraining Warm-up Metcon Metcon (AMRAP – Rounds and Reps) (6m) AMRAP 6 G2S 135/95# 8 BFB Rest: (3m) (5m) AMRAP 5 S2OH 115/75# 7 BOB Rest: (3m) (4m) AMRAP 4 G2OH 95/65# 6 Burpee 2 Plate 2″WT: 50-55% of Clean 1RMRead More

Blue Ridge Fitness – CrossTraining Warm-up Strength Bench Press (3×12/52.5%) Close Grip Bench Press (3×10/62.5%) Reverse Grip Bench Press (3×8/72.5%) Conditioning Assault/ECHO Bike | Sprint work (2 Rounds for reps) 2×12 CAL Rest: (90s) between setsRead More

Blue Ridge Fitness – CrossTraining Warm-up Metcon Metcon (AMRAP – Rounds and Reps)Read More

Blue Ridge Fitness – CrossTraining Warm-up Strength (27m) Back Squat (3×12@ 52.5%) Front Squat (3×[email protected]%) Overhead Squat (3×[email protected]%) Conditioning Sprintwork 100m Sprint (Time) Hillsprint (2x) Rest: (90s) Between setsRead More

Blue Ridge Fitness – CrossTraining Warm-up Conditioning Teams of 2 | Partner WOD Metcon (AMRAP – Reps) (20m) M1-5: AMRAP 2A RKS/HS Hold M5-10: KB Pushup/Hollow Hang M10-15: 2A KB Hang Clean/1/2 Plank M15-20: 2A KB SDL/Roman Chair *WT: 24/16kg Both Athletes Working. 1 Athlete working 1 Athlete holding isometric. Teams can only accrue points...Read More

Blue Ridge Fitness – CrossTraining Warm-up Strength Deadlift (3×12/50%) Sumo Deadlift (3×10/60%) Romanian Deadlift (RDL) (3×8/70%) Conditioning Sprintwork 125m Row (Time) Full Drag Damper1xMERead More

Blue Ridge Fitness – CrossTraining Warm-up Metcon Metcon (AMRAP – Rounds and Reps) (5m) AMRAP 10 Box Jumps 24/20″ 10 SDHP 95/65# Rest: (3m) (5m) AMRAP 10 BJ on/over 24/20″ 10 G2S Rest: (3m) (5m) AMRAP 10 BOX JUMP 30/24″ 10 G2OH WT: 50% of Snatch 1RMRead More

Blue Ridge Fitness – CrossTraining Warm-up Strength Bench Press (3×12/50%) Close Grip Bench Press (3×10/60%) Reverse Grip Bench Press (3×8/70%) Conditioning 125m Row (Time) Full Drag DamperRead More

Blue Ridge Fitness – CrossTraining Warm-up Metcon Metcon (AMRAP – Rounds and Reps) (26m) AMRAP 24 Double-Under 21 Airsquat 18 Abmat Situp 15 Pushup 12 Pullup *E3MOM: 5 Cluster 135/95# (CLSTR = 1 Squat Clean +1 Thruster) *Rx+ With vest: 20/14#Read More