Announcements

OTB “Out of the Box” Spring series | Session #2

Date: Saturday, 04 May

Time: 0900

Location: Fletcher Park

Specs: Bring Clothing you do not mind getting dirty.

Gear: Sandbags will be provided. (Athletes can also bring there own). *Weight vests/RuK sacks optional

The “MURPH” Memorial Day Hero WOD

Date: Saturday, 25 May

Time: 0900

Gear: Weight vests are limited but available. Athletes consider bringing your own

Rx: Athletes wishing to complete as “Official” Benchmark must have a judge.

Registration: Sign-up with coaches at class

Shirts: Sign-up Gender/Size/Style *Must participate to sign-up for shirts)

Blue Ridge Fitness – CrossTraining

Instructional

“HOTEL” Cycle | Week 5 | Block 2

Block 2 will bring in an increased frequency in Metabolic Conditioning, designated Olympic Lifting and strength Components.

Warm-up

Coach led: (Snatch skill transfer)

Weightlifting

High Hang Squat Snatch (5×3/Climbing)

EMOM: Starting at 50% and climbing to max complex

Strength

Overhead Squat (3×5/75%)

(10m)

Conditioning

Box Jump On-Over (Time)

(For Time)

35 Reps

Rx: 24/20″