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

Warm-up

Coach led: (Clean skill transfer)

Weightlifting

Mid-Hang Squat Clean (5×3/Climbing)

E75s: Starting at 50% and climbing to max complex

Strength

Front Squat (3×5/77.5%)

(10m)

Conditioning

Burpees to Bar (AMRAP – Reps)

Athletes will perform ME B2B for time.

*(Time TBD by athletes week 1 time established).
*Bar 6″ distance from outreached hands overhead

*Note: Athletes who did not complete week 1 B2B will do 25 B2B for time