Blue Ridge Fitness – CrossTraining Strength (18m) Bench Press (3×1/85%) Wide Grip Bench Press (3×1/85%) Close Grip Bench Press (3×1/85%) Accessory DB Hex Press (3xME/35s) WT: Max Weight (Athlete choice) Rest: (35s) Between setsRead More

Blue Ridge Fitness – CrossTraining Conditioning Metcon (AMRAP – Rounds and Reps) AMRAP | 3rds (6m) 4 G2OH 185/120# 6 Box Jump 24/20″ 20 Double-Under *Rest: (4m) after each Rd*WT: Rd1: (185/120) Rd2: (155/105) Rd3: (135/95) *Start: (70-75%) of C&J 1RM and defend accordinglyRead More

Blue Ridge Fitness – CrossTraining Strength Back Squat (3×1/85%) Front Squat (3×1/85%) Overhead Squat (3×1/85%) Accessory Goblet Cossack Squat (3xME/35s) Rest: (35s) WT: MW (Athlete choice)Read More

Blue Ridge Fitness – CrossTraining Conditioning Teams of 2 | Partner WOD Metcon (AMRAP – Rounds and Reps) (28m) AMRAP 20 WBS 20/14# 20 AKS 24/16kg 20 T2B 20 KB Front Squat 24/16kg 20 MB Pushup 1 Lap*1 Athlete working at a time ** Both Athletes run (W/MB)Read More

Blue Ridge Fitness – CrossTraining Strength (21m) Deadlift (3×2/80%) Sumo Deadlift (3×2@80%) Romanian Deadlift (RDL) (3×2/80%) Accessory DB Sumo Romanian Deadlift (3xME/30s) Rest: (30s) WT: MW (Athlete choice)Read More

Blue Ridge Fitness – CrossTraining Metcon Metcon (AMRAP – Rounds and Reps) (6m) AMRAP 8 Hang Power Clean 95/65# 12 Barbell Pushup Rest: (3m) (5m) AMRAP 6 Power Clean 135/95# 10 HR Pushup Rest: (3m) (4m) AMRAP 4 Squat Clean 185/120# 8 PushupWT: Start 50% of PC 1RM and climb accordinglyRead More

Blue Ridge Fitness – CrossTraining Strength (18m) Bench Press (3×3/75%) Wide Grip Bench Press (3×2/80%) Close Grip Bench Press (3×2/80%) Accessory DB Hex Press (3xME/30s) WT: Max Weight (Athlete choice) Rest: (30s) Between setsRead More

Blue Ridge Fitness – CrossTraining Instructional Week 9 | Block 3: Final Block of “DELTA” Cycle Strength (21m) Back Squat (3×2/80%) Front Squat (3×2/80%) Overhead Squat (3×2/80%) Accessory Goblet Cossack Squat (3xME/30s) *Rest: (30s) Between sets *WT: MW (Athlete Choice) *Rep Count: L/R=2Read More

Blue Ridge Fitness – CrossTraining Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more about Murph click here*Athletes...Read More

Announcements 2023 MURPH: Hero WOD + Cookout! Date: 5/27 Time: 0930-1300 Location: BRF *Burgers will be provided please bring a side dish or something to contribute to the cookout! *Shirts orders must be in by Tuesday 5/24 Blue Ridge Fitness – CrossTraining Strength (24m) Deadlift (3×3/75%) Sumo Deadlift (3×3@75%) Romanian Deadlift (RDL) (3×3/75%) Accessory Dumbbell...Read More