Announcements THANKSGIVING Holiday schedule: Wednesday, 22 Nov.: All classes scheduled Thursday, 23 Nov (Thanksgiving day): 0900 Friday, 24 Nov: No scheduled classes Saturday, 25 Nov.: No scheduled classes Blue Ridge Fitness – CrossTraining Instructional “FOXTROT” Cycle, Block 2: Strength: Introduction of Auxiliary Power lifting Components Olympic Lifting: Continuation with OLY progression. Conditioning: Integration of Glycolitic...Read More

Announcements THANKSGIVING Holiday schedule: Wednesday, 22 Nov.: All classes scheduled Thursday, 23 Nov (Thanksgiving day): 0900 Friday, 24 Nov: No scheduled classes Saturday, 25 Nov.: No scheduled classes Blue Ridge Fitness – CrossTraining Warm-up Group warmup 🙂 Conditioning Metcon (AMRAP – Rounds and Reps) (25m) 1 lap 50m OH SB Carry 25m SB Walking lunge...Read More

Blue Ridge Fitness – CrossTraining Instructional “FOXTROT” Cycle, Block 2: Strength: Introduction of Auxiliary Power lifting Components Olympic Lifting: Continuation with OLY progression. Conditioning: Integration of Glycolitic and Oxidative Pathways. Warm-up Strength (14m) Front Rack Forward Lunge (3×7/70% | 7L/7R) (14m) Front Rack Forward Lunge (1xME/50% | (Alternating reps)) Unbroken set (Compare to Week 6)...Read More

Blue Ridge Fitness – CrossTraining Warm-up Strength Wide Grip Bench Press (3×7/70%) (12m) Weightlifting Wide Grip Bench Press (1xME/50%) Unbroken (Compare to week 5) Complex 1 High Hang Squat Snatch + 1 Mid Hang Squat Snatch + 1 Squat Snatch Complex (Weight) HHSS + MHSS + SS Work up to heavy complex (5×1/Climbing) (E75s)*Record heaviest...Read More

Blue Ridge Fitness – CrossTraining Instructional “FOXTROT” Cycle, Block 2: Strength: Introduction of Auxiliary Power lifting Components Olympic Lifting: Continuation with OLY progression. Conditioning: Integration of Glycolitic and Oxidative Pathways. Warm-up Strength (14m) Sumo Deadlift (3×7/70%) (14m) Sumo Deadlift (1xME/50%) (Compare to week 6) Metcon (3 Rounds for weight) CIRCUIT: 45s/45s | 3rds Floor DB...Read More

Blue Ridge Fitness – CrossTraining Instructional “FOXTROT” Cycle: | Block 2 Strength: Introduction of Auxiliary Power lifting Components Olympic Lifting: Continuation with OLY progression. Conditioning: Integration of Glycolitic and Oxidative Pathways. Warm-up Strength Wide Grip Bent Over Row (3×7/70%) (12m) Wide Grip Bent Over Row (1xME/50%) (Unbroken) Compare to week 6 Weightlifting Complex 1 High...Read More

Blue Ridge Fitness – CrossTraining Instructional “FOXTROT” Cycle, Block 2: Strength: Introduction of Auxiliary Power lifting Components Olympic Lifting: Continuation with OLY progression. Conditioning: Integration of Glycolitic and Oxidative Pathways. Warm-up Strength (14m) Front Squat (3×5/70% ) Front Squat (1xME/50%) Unbroken Metcon (AMRAP – Rounds and Reps) (18m) 18 SL Vup L/R=2 36 Double-Under 18...Read More

Blue Ridge Fitness – CrossTraining Hero WOD Teams of 2 | (Partner WOD) The Don (Time) For Time 66 Deadlifts (110/75 lb) 66 Box Jumps (24/20 in) 66 Kettlebell Swings (1.5/1 pood) 66 Knees-to-Elbows 66 Sit-Ups 66 Pull-Ups 66 Thrusters (55/35 lb) 66 Wall Ball Shots (20/14 lb) 66 Burpees 66 Double-UndersIn honor of U.S....Read More

Blue Ridge Fitness – CrossTraining Instructional “FOXTROT” Cycle, Block 2: Strength: Introduction of Auxiliary Power lifting Components Olympic Lifting: Continuation with OLY progression. Conditioning: Integration of Glycolitic and Oxidative Pathways. Warm-up Strength (14m) Front Rack Forward Lunge (3×6/75% | 6L/6R) (14m) Front Rack Forward Lunge (1xME/50% | (Alternating reps)) Unbroken set (Compare to Week 5)...Read More

Blue Ridge Fitness – CrossTraining Warm-up Strength Wide Grip Bench Press (3×6/75%) (12m) Weightlifting Wide Grip Bench Press (1xME/50%) Unbroken Complex 1 High Hang Muscle Snatch + 1 Mid Hang Muscle Snatch + 1 Muscle Snatch Complex (Weight) HHPS + MHPS + PS Work up to heavy complex (5×1/Climbing) (E75s)*Record heaviest successful set Metcon Metcon...Read More