Blue Ridge Fitness – CrossTraining Warm-up Instructional Final week of “ECHO” Cycle Benchmark Week will commence Sept. 25-30 “FOXTROT” Cycle launches Oct. 02 Strength Shoulder Press (8×3/70% ” X”) EMOM Metcon Metcon (Time) 125 ABmat Situp *EMOM: 20 Double-UnderCAP: (12m)Read more

Blue Ridge Fitness – CrossTraining Warm-up Strength Deadlift (8×3/70% | “X”) EMOM Conditioning Metcon (3 Rounds for reps) CIRCUIT : 40/20 | 3rds Squat/Curl Combo RDL/Upright Combo Lunge/Press Combo (L) Lunge/Press Combo (R)WT: Athlete Choice. *SLOW, CONTROLLED Movement patternsRead more

Blue Ridge Fitness – CrossTraining Warm-up Instructional Final week of “ECHO” Cycle Benchmark Week will commence Sept. 25-30 “FOXTROT” Cycle launches Oct. 02 Strength Bent Over Row (8×3/70% | “X”) EMOM Metcon Metcon (AMRAP – Rounds and Reps) CIRCUIT: 4m/3m | 2rds 8 TSTR 95/65# 8 BJ On-Over 24/20″Read more

Blue Ridge Fitness – CrossTraining Instructional Final week of “ECHO” Cycle Benchmark Week will commence Sept. 25-30 “FOXTROT” Cycle launches Oct. 02 Warm-up Strength Back Squat (8×3/70% | TEMPO “X”) EOMOM Metcon Metcon (AMRAP – Rounds and Reps) (24m) 25m SA OH Carry 25m SA Farmer Carry 12 SA Suitcase DL 6L/6R 6 SA Hang Squat Clean L/R=2 12 SA S2OH 6 Bar Muscle-up 12 PushupWT: 24/16kg Rx+: 32/20kgRead more

Blue Ridge Fitness – CrossTraining Instructional Final week of “ECHO” Cycle Benchmark Week will commence Sept. 25-30 “FOXTROT” Cycle launches Oct. 02 Warm-up Strength Bench Press (8×3/70% | TEMPO “X”) “X” (eXplode) Metcon (18m) Metcon (AMRAP – Rounds and Reps) KB for all MovementsAmrap – Rounds & Reps 200m Run 10 AKS 15 Box Jump 24″/20″ 20 G20H Wt:24/16/kg Box Height 24″ /20′ RX + 32/20 Kg Box Heigh 30″”//24Read more