Announcements

CF Open March Schedule:

Week 3: (FINAL WEEK!)

Friday: 15 March: No scheduled classes

Saturday, 16 March: 0800 Open Gym | 0900 CF Open (Run in heats)

Blue Ridge Fitness – CrossTraining

Benchmark WOD

CrossTraining Games Open 24.3 Rx (Ages 16-54) (Time)

All for time:

5 rounds of:

10 thrusters, weight 1

10 chest-to-bar pull-ups

Rest 1 minute, then:

5 rounds of:

7 thrusters, weight 2

7 bar muscle-ups

Time cap: 15 minutes

F: 65lb, 95lb

M: 95lb, 135lb
To learn more about CrossTraining Games Open 24.3 Rx (Ages 16-54) click here

CrossTraining Games Open 24.3 Scaled (Ages 16-54) (Time)

All for time:

5 rounds of:

10 thrusters, weight 1

10 jumping chest-to-bar

Rest 1 minute, then:

5 rounds of:

7 thrusters, weight 2

7 chin-over-bar pull-ups

Time cap: 15 minutes

F: 45lb, 65lb

M: 65lb, 95lb
To learn more about CrossTraining Games Open 24.3 Scaled (Ages 16-54) click here

CrossTraining Games Open Workout 24.3 Foundations (All Ages) (Time)

All for time:

5 rounds of:

10 thrusters with a stick, weight 1

10 bent-over rows, weight 2

Rest 1 minute, then:

5 rounds of:

7 thrusters, weight 2

7 push-ups

Time cap: 15 minutes

F: stick (weight 1), 35 lb (weight 2)*

M: stick (weight 1), 45 lb (weight 2)*

*The load is a suggested starting point. If you are completing all the workouts in the Foundations division, you are free to decrease or increase the load as your skill level allows.
To learn more about CrossTraining Games Open Workout 24.3 Foundations (All Ages) click here