Blue Ridge Fitness – CrossTraining Warm-up Strength Bench Press (1×10/60% | EMOM) EXPLOSIVE REPS Metcon Metcon (AMRAP – Reps) (15m) AMRAP 1/1,2/2,3/3,4/4… Cluster 135/95# BMURead More

Blue Ridge Fitness – CrossTraining Warm-up Conditioning Partner WOD | Teams of 2 Metcon (AMRAP – Rounds and Reps) With a (25m) Running clock: 10,9,8,7,6,5,4,3,2,1 Bench Press 155/105# Front Squat 135/75# (Buy-in) Then: (With remaining time) AMRAP 10 MB Pushup 19 MB OH Stepup L/R=2 10 MB V-upRead More

Announcements BRF Summer Sizzler series Orders close 21 July, Friday Blue Ridge Fitness – CrossTraining Warm-up Strength Shoulder Press (4×10/50% | E2M) EOMOM Metcon Metcon (4 Rounds for reps) CIRCUIT | 40/20 | 4rds Windmill Strict Shoulder Press Oblique Bend Split SquatWT: Athlete ChoiceRead More

Blue Ridge Fitness – CrossTraining Warm-up Strength Deadlift (4×10/50% | E2M) METCON Metcon (AMRAP – Rounds and Reps) (20m) AMRAP 200m Run 20 ABmat Situps 20 HR Pushup 20 MB Front Squat 20 Ring RowRead More

Blue Ridge Fitness – CrossTraining Warm-up Strength Bent Over Row (4×10/50% | E2M) Metcon Metcon (3 Rounds for reps) CIRCUIT: 3m | 3m 250m Row 10 Cleans (Buy-in) Then: (With remaining time) AMRAP Burpee Over BarWt: Rd1: 115/75# Rd2: 135/95# Rd3: 155/120#Read More

Blue Ridge Fitness – CrossTraining Warm-up Strength Back Squat 4×10/50% |E2M Metcon Metcon (4 Rounds for reps) CIRCUIT: 40/20 | 4rdsWtd Flutter Kicks RKS KB Pushup KB Suitcase DLRead More

Blue Ridge Fitness – CrossTraining Warm-up Strength Bench Press (4×10/50% | E2M) Metcon Metcon (Time) 24-18-12 AKS 24/16kg WBS 20/14# PullupCAP: (12m)Read More

Blue Ridge Fitness – CrossTraining CONDITIONING (3 Rounds for reps) Teams of 2 | Partner WOD *CIRCUIT: 60/60 | 3 Rounds ME / Sledge | Squat Thrust ME / Log Flip | Burpee ME / SB G2OH | T2B ME / SB Front Squat | Jumping AS *BOTH ATHLETES WORK “A” “B” *BOTH ATHLTETES REST*Read More

Blue Ridge Fitness – CrossTraining Warm-up Strength Shoulder Press (4×9/55% | E2M) EOMOM Metcon Metcon (4 Rounds for reps) CIRCUIT | 60/60,50/50,40/40,30/30 Hollow Rock 1/2 Plank Strict Pullups Deficit PushupsRead More

Blue Ridge Fitness – CrossTraining Warm-up Strength Deadlift (4×9/55% | E2M) E2MOM Metcon (Time) 500m Run Then: (3rds) 9 Hang Power Snatch 7 OHS 5 BFB Then: 500m RunRead More