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

Back Squat (3×8/65% | 1xME/50%)

(15m)

Metcon

Metcon (AMRAP – Reps)

M1-5:

10 SA DB Floor Press L/R=2

10 Box Jump 24/20″

M5-10:

8 Gorilla Row L/R=2

8 Box Jump 24/20″

M10-15:

6 Devils Press

6 Box Jump On/Over 30/24″

M15-18:

MD OH DB Walk
WT: 55/35#

SCORE: Distance as “Reps”