Announcements

• 2024 CrossTraining Games Open registration is live:

https://games.CrossTraining.com/register/open

CF Open March Schedule:

Week 1:

Friday, 01 March: No Scheduled Classes

Saturday, 02 March: 0800 Open Gym | 0900 CF Open (Run in heats)

Week 2:

Friday: 08 March: No scheduled classes

Saturday, 09 March: 0800 Open Gym | 0900 CF Open (Run in heats)

Week 3:

Friday: 15 March: No scheduled classes

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

Blue Ridge Fitness – CrossTraining

Instructional

“GOLF” Cycle | Block 3 | Week 9

This cycle will integrate max effort work-ups to drop-sets as well as accommodate for the CF Open

Warm-up

Strength

(14m)

Back Squat (3×7/Workup to MW)

Strip final set at ME

Metcon

Body Building (No Measure)

DB Chest Fly (3xME/60s)

Rest: (60s) Between sets

DB Reverse Fly: (3xME/60s)

Rest: (60s)

DB Curl: (3xME/60s)

Rest: (60s)
WT: athlete choice

Active Recovery/Hypertrophy Day

SLOW/CONTROLLED