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 (21m) Bench Press (3×3/75%) Wide Grip Bench Press (3×3/75%) Close Grip Bench...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 Metcon Metcon (AMRAP – Rounds and Reps) (5m) 6 SA DB Hang Squat...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) Back Squat (3×3/75%) Front Squat (3×3/75%) Overhead Squat (3×3/75%) Accessory Arnold...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 Metcon (Time) For Time (4rds) 10 Pullup 20 Push-up 30 Air Squat 400m...Read More

Blue Ridge Fitness – CrossTraining Strength (24m) Deadlift (3×4/70%) Sumo Deadlift (3×5@67%) Romanian Deadlift (RDL) (3×4/70%) Accessory Dumbbell Curls (3xME/40s) Rest: (40s) Wt: Athlete choiceRead More

Blue Ridge Fitness – CrossTraining Warm-up Conditioning Metcon (4 Rounds for reps) CIRCUIT: 40/20 | 4rds Double-Under 1/2 Getup L-Sit Raise Windmill Reverse HyperWT: Athlete ChoiceRead More

Blue Ridge Fitness – CrossTraining Strength (21m) Bench Press (3×4/70%) Wide Grip Bench Press (3×4/70%) Close Grip Bench Press (3×4/70%) Accessory Overhead Tricep Extension ((3xME/40s)) Rest: (40s) Between sets WT: Athlete ChoiceRead More

Blue Ridge Fitness – CrossTraining Metcon Metcon (5 Rounds for reps) E4MOM 1: 500m Run (Buy-in) With remaining time: AMRAP ME Pull-ups 2: 400m Run (Buy-in) With remaining time: AMRAP ME Air-Squats 3: 300m Run (Buy-in) With remaining time: AMRAP ME Push-ups 4: 200m Run (Buy-in) With remaining time: AMRAP ME Reverse Lunges L/R=2 5:...Read More

Blue Ridge Fitness – CrossTraining Strength (24m) Back Squat (3×4/70%) Front Squat (3×4/70%) Overhead Squat (3×4/70%) Accessory Arnold Press (3xME/40) Rest: (40s)Between sets WT: Athlete choiceRead More

Blue Ridge Fitness – CrossTraining Metcon Metcon (AMRAP – Rounds and Reps) CIRCUIT A: 2m/2m | 4rds 50 Double Under ME BJ Burpee CIRCUIT B: 2m/2m | 4rds 100 Single Under ME BJ On/OverRead More