Blue Ridge Fitness – CrossTraining Warm-up Strength Bent Over Row 4×9/55% Metcon Metcon (5 Rounds for reps) CIRCUIT | 20/10 | 5rds SL Vup Ring Row MB Hip Extension Pike Pushup Jumping AirSquatRead More

Blue Ridge Fitness – CrossTraining Warm-up Strength Back Squat (5×9/55%) Metcon Metcon (AMRAP – Rounds and Reps) (20m) 100m Run 10 Ring Dips 10 Box Jumps 10 Renegade Row 35/20# L/R=2 10 Squat Thrust 10 ABmat SitupsRead More

Blue Ridge Fitness – CrossTraining Warm-up Strength Bench Press (4×9/55% | E2M) Metcon Metcon (3 Rounds for reps) CIRCUIT 30/30 | 3rdsME Double Under ME HSPU ME SDHP 95/65# ME Cal BikeRead More

Blue Ridge Fitness – CrossTraining Warm-up Conditioning Teams of 2 | Partner WOD Metcon (Weight) (7m) AMRAP 200m Run/Row (Buy-in) ME Floor Press Rest: (3m) (7m) AMRAP 200m Run/Row (Buy-in) ME Deadlift Rest: (4m) (7m) AMRAP 200m Run/Row (Buy-in) ME CleanWt. 135/95# *1 Athlete rows / 1 Athlete runs **1 Athlete working on bar at...Read More

Blue Ridge Fitness – CrossTraining Instructional This block will integrate METCON’s and Strength components simultaneously. Athletes will work through a periodized strength cycle focused on (hypertrophy) Warm-up Strength Shoulder Press (4×8/60% | E2M) EOMOM Strength CIRCUIT | 30/30 | 3rds Strength Circuit (No Measure) Upright – Arnold Cossack – SRDL Russian TwistWT: MW (Athlete Choice)Read More

Blue Ridge Fitness – CrossTraining Instructional This block will integrate METCON’s and Strength components simultaneously. Athletes will work through a periodized strength cycle focused on (hypertrophy) Warm-up Strength Bent Over Row (4×8/60% | E2m) EOMOM Metcon Metcon (AMRAP – Rounds and Reps) (7m) AMRAP 7 Power Clean 6 Front Squat 5 S2OH Rest: (4m) Then:...Read More

Blue Ridge Fitness – CrossTraining Instructional This block will integrate METCON’s and Strength components simultaneously. Athletes will work through a periodized strength cycle focused on (hypertrophy) Warm-up Strength Deadlift (4×8/60% | E2M) EOMOM Metcon Metcon (AMRAP – Rounds and Reps) (14m) 7 OHS 115/75# 7 BJ Burpee 24/20″ 28 Double UnderRead More

Announcements Independence Day Week Schedule: Wednesday, July 05 0600-0700: CrossTraining 0930-1030: CrossTraining 1030-1200: Open Gym 1200-1300: CrossTraining 1800-1900: CrossTraining Blue Ridge Fitness – CrossTraining Instructional Workouts for Athletes wanting to train at home or on vacation over the Independence Day Weekend. Workouts will be built assuming no equipment is available (Bodyweight) Workouts will be designed...Read More

Announcements Independence Day Week Schedule: Friday, June 30 0600-0700: CrossTraining 0700-0715: Yoga 0700-0930: Open Gym 0930-1030: CrossTraining 1030-1200: Open Gym 1200-1300: CrossTraining 1700-1800: No Scheduled Class Saturday, July 01 No Scheduled Class Monday, July 03 No Scheduled Classes Tuesday, July 04 (Independence day) No Scheduled Classes Wednesday, July 05 0600-0700: CrossTraining 0930-1030: CrossTraining 1030-1200: Open...Read More

Announcements Independence Day Week Schedule: Friday, June 30 0600-0700: CrossTraining 0700-0715: Yoga 0700-0930: Open Gym 0930-1030: CrossTraining 1030-1200: Open Gym 1200-1300: CrossTraining 1700-1800: No Scheduled Class Saturday, July 01 No Scheduled Class Monday, July 03 No Scheduled Classes Tuesday, July 04 (Independence day) No Scheduled Classes Wednesday, July 05 0600-0700: No Scheduled Classes 0930-1030: CrossTraining...Read More