Blue Ridge Fitness – CrossTraining Warm-up Instructional Final week of “ECHO” Cycle Benchmark Week will commence Sept. 25-30 “FOXTROT” Cycle launches Oct. 02 Strength Shoulder Press (8×3/70% ” X”) EMOM Metcon Metcon (Time) 125 ABmat Situp *EMOM: 20 Double-UnderCAP: (12m)Read More

Blue Ridge Fitness – CrossTraining Warm-up Strength Deadlift (8×3/70% | “X”) EMOM Conditioning Metcon (3 Rounds for reps) CIRCUIT : 40/20 | 3rds Squat/Curl Combo RDL/Upright Combo Lunge/Press Combo (L) Lunge/Press Combo (R)WT: Athlete Choice. *SLOW, CONTROLLED Movement patternsRead More

Blue Ridge Fitness – CrossTraining Warm-up Instructional Final week of “ECHO” Cycle Benchmark Week will commence Sept. 25-30 “FOXTROT” Cycle launches Oct. 02 Strength Bent Over Row (8×3/70% | “X”) EMOM Metcon Metcon (AMRAP – Rounds and Reps) CIRCUIT: 4m/3m | 2rds 8 TSTR 95/65# 8 BJ On-Over 24/20″Read More

Blue Ridge Fitness – CrossTraining Instructional Final week of “ECHO” Cycle Benchmark Week will commence Sept. 25-30 “FOXTROT” Cycle launches Oct. 02 Warm-up Strength Back Squat (8×3/70% | TEMPO “X”) EOMOM Metcon Metcon (AMRAP – Rounds and Reps) (24m) 25m SA OH Carry 25m SA Farmer Carry 12 SA Suitcase DL 6L/6R 6 SA Hang...Read More

Blue Ridge Fitness – CrossTraining Instructional Final week of “ECHO” Cycle Benchmark Week will commence Sept. 25-30 “FOXTROT” Cycle launches Oct. 02 Warm-up Strength Bench Press (8×3/70% | TEMPO “X”) “X” (eXplode) Metcon (18m) Metcon (AMRAP – Rounds and Reps) KB for all MovementsAmrap – Rounds & Reps 200m Run 10 AKS 15 Box Jump...Read More

Blue Ridge Fitness – CrossTraining Warm-up Strength Teams of 2 “A” Strength Conditioning (Weight) (6m) M1-4: ME Floor Press M4-6: ME Pushups *WT: Male: 75% Bodyweight Female: 50% Bodyweight *1 Athlete working t a time * Scoring: Add up TOTAL weight moved. (ie. reps x weight on bar for each athlete COMBINED,THEN, multiply total pushup...Read More

Blue Ridge Fitness – CrossTraining Warm-up Strength Shoulder Press (4×10/60% | E2M) Conditioning CIRCUIT: 30/15 | 4rds (4 Rounds for reps) Jack Knife Kneeling Windmill R Reverse Hyper Kneeling Windmill LWT: Athlete ChoiceRead More

Blue Ridge Fitness – CrossTraining Warm-up Strength Deadlift (4×10/60% | E2M) Conditioning Metcon (Time) 10/1,9/2,8/3,7/4,6/5,5/6,4/7,3/8,2/9,1/10 Box Jump 24/20″ Squat Clean 135/95#WT: 50% of Clean 1RM CAP: (14m)Read More

Blue Ridge Fitness – CrossTraining Warm-up Strength Bent Over Row (4×10 ) Metcon Metcon (AMRAP – Rounds and Reps) CIRCUIT: 3m/2m | 4rds A) 6 Hang Clean 4 Alt Gorilla Row Thrust out B) 4 Hang Snatch 6 Alt Floor Press L/R=1*WT: 55/35# *Cycle circuit “A” then “B” then repeat.Read More

Blue Ridge Fitness – CrossTraining Warm-up Back Squat (4×10/60% | E2m ) Metcon (AMRAP – Rounds and Reps) (21m) 25m Farmer Carry 25m Farmer Walk 11 AKS 10m Walking Lunge 10m Broad jump 11 Front SquatWT: 24/16kg Rx+: WT: 32/20kg Vest: 20/14#Read More