Announcements

• October Challenge!

Beginning Monday, October 02. (Get details in class!)

• Fall schedule update:

0830 CF Class scheduled M-F

• Programming update:

“FOXTROT” Cycle | Block 1 | Week 1 begins Monday, Oct. 02

Blue Ridge Fitness – CrossTraining

Instructional

“FOXTROT” Cycle:

Block 1:

Strength: Concentration on Hypertrophy and muscle endurance.

Olympic Lifting: Technique and progressive overload.

Stamina: Empahsis on Phosphogen pathway (Sprintwork)

Warm-up

Strength

Back Squat (3×6/70%
1xME/50%)

(12m)

*ME: “Max Effort” Unbroken set

Conditioning

Metcon (6 Rounds for time)

Erg Sprintwork:

CIRCUIT: 6rds
6x50m

*Rest: 75s between sets