Announcements

*ATTENTION:

Schedule:

We are back to normal operating procedures and schedule:

M-F: 0600,0830,1200,6pm

Sat: 0800 (OG) 0900 CF

Programming:

New Cycle begins today, 07 October (1 week delay)

We have made subtle modifications to adapt to the conditions and renamed the cycle “HELENE”

Blue Ridge Fitness – CrossTraining

Instructional

“HELENE” Cycle | Block 1 | Week 1

In light of the hurricane we begin this block, a week delayed, with a amended program and schedule:

Warm-up

Strength

Bent Over Row (3×8/65% | 1xME/50%)

(12m)

Deadlift (3×8/65% | 1xME/50%)

(14m)

Metcon

Barbell Cycling (AMRAP – Reps)

ME/60s High-Hang Power Clean 95/65#

Rest: (2m)

ME/60s Mid-Hang Power Clean 115/75#

Rest: (2m)

ME/60s Power Clean 135/95#

Rest: (2m)

ME/60s Squat Clean 155/105#
WT: Start @ 50% of HHPC 1RM