Announcements Thanksgiving Holiday Schedule: Wednesday, 11/23 (Thanksgiving eve) 0600, 0930, 1230 Thursday, 11/24 (Thanksgiving Day) No scheduled classes Friday, 11/25  0930 Blue Ridge Fitness – CrossTraining Warm-up Strength Front Squat (4×2/85,85,90,90%) E2m Conditioning Metcon (Weight) Front Squat: (ME/2m @ 50%)*Compare to week 7 Metcon Metcon (Time) 21-15-09 SA KB Thruster C2B Pullup Then: 100 ABmat...Read More

Announcements Thanksgiving Holiday Schedule: Wednesday, 11/23 (Thanksgiving eve) 0600, 0930, 1230 Thursday, 11/24 (Thanksgiving Day) No scheduled classes Friday, 11/25  0930 Blue Ridge Fitness – CrossTraining Warm-up Benchmark Olympic Lifting Athlete has (12m) total to workup to Complex 1RM Complex High-Hang Squat Clean + Mid-Hang Squat Clean + Squat Clean Strength Barbell-Upright Row (4×2/85,85,90,90%) E2m...Read More

Blue Ridge Fitness – CrossTraining Warm-up Strength Sumo Deadlift (4×2/85,85,90,90%) E2m Conditioning Metcon (Weight) SUMO DEADLIFT: ME/2m @ 50%Compare to week 7 Metcon Metcon (AMRAP – Rounds and Reps) (12m) 10 HSPU 25′ Walking Lunge 10 Deadlift 25′ Walking Lunge 10 DeadliftWT: 32/20kg KB’sRead More

Announcements Veterans Day Weekend Schedule:   Friday, November 11 (Veterans Day) CrossTraining: 0930 No additional scheduled classes   Saturday, November 12  No scheduled classes Blue Ridge Fitness – CrossTraining Benchmark WOD HERO WOD. Honoring our nations Veterans. This WOD can be scaled as needed. *Athletes performing as prescribed must have judge. Rankel (AMRAP – Rounds...Read More

Announcements Veterans Day Weekend Schedule:   Friday, November 11 (Veterans Day) CrossTraining: 0930 No additional scheduled classes   Saturday, November 12  No scheduled classes Blue Ridge Fitness – CrossTraining Warm-up Weightlifting Athlete has (12m) to workup to 1RM complex Complex High-Hang Muscle Snatch + HH Power Snatch + HH Squat Snatch Strength Reverse Grip Bent...Read More

Announcements Veterans Day Weekend Schedule:   Friday, November 11 (Veterans Day) CrossTraining: 0930 No additional scheduled classes   Saturday, November 12  No scheduled classes Blue Ridge Fitness – CrossTraining Warm-up Strength Front Squat (4×6/75,75,80,80%) E2m Conditioning Metcon (Weight) Front Squat: (ME/2m @ 50%)*Compare to week 6 Metcon Metcon (AMRAP – Rounds and Reps) (18m) 50m...Read More

Blue Ridge Fitness – CrossTraining Warm-up Benchmark Olympic Lifting Athlete has (12m) total to workup to Complex 1RM Complex High-Hang Muscle Clean + HH Power Clean + HH SC Strength Barbell-Upright Row (4×4/75,75,80,80%) E2m Conditioning Metcon (Weight) Upright Row: (ME/2m @ 50%)Compare to week 6Read More

Blue Ridge Fitness – CrossTraining Warm-up Strength Sumo Deadlift (4×4/75,75,80,80%) E2m Conditioning Metcon (Weight) SUMO DEADLIFT: ME/2m @ 50%Compare to week 6 Metcon Metcon (AMRAP – Rounds and Reps) (11m) 6 SA Devil Press 55/35# 3 SA Man Maker 55/35# 1 Rope Climb 15′Read More

Blue Ridge Fitness – CrossTraining Warm-up Conditioning Teams of 2 (Partner WOD) Metcon (AMRAP – Reps) CIRCUIT: 2m/2m | 24m A: ME/Cal Bike B: ME/G2OH 135/95# C: ME/Box Jump 24/20″Both athletes work for 2m (1 at a time) both athletes rest for 2mRead More

Blue Ridge Fitness – CrossTraining Warm-up Strength Wide Grip Bench Press (4×6/70,70,75,75%) E2m Conditioning Metcon (Weight) Wide Grip Bench Press: (ME/2m @ 50%)Compare to week 5 Metcon CIRCUIT (No Measure) CIRCUIT: 2m/2m | 3rds 10 DB Curl 10 DB Goblet Cossack L/R=2 10 DB WindMill 5L/5R *Vup with remaining time*Work/2m | Rest/2m *WT: Athlete choiceRead More