Blue Ridge Fitness – CrossTraining Warm-up Strength Bench Press (4×9/65% | E2m) Metcon Metcon (AMRAP – Rounds and Reps) (20m) 200m Run 5 MB Clean 10 MB Situp 15 MB Chest Slam 20 MB Russian Twist L/R=2Read more

Announcements *** UPDATED*** Labor Day weekend schedule: 🗓️ Friday, 01 Sept: 0600 CF 0900 CF 10-12 OG 1200 CF (NO 6pm scheduled) Saturday, 02 Sept: No scheduled classes Monday, 04 Sept. (Labor day) No scheduled classes Tuesday, 05 Sept. Normal schedule Blue Ridge Fitness – CrossTraining Warm-up Strength Shoulder Press (4×8/70%) Metcon Metcon (4 Rounds for reps) CIRCUIT: 30/30 | 4rds Bear Pass Thru Hip Abduction Body Row MB Glute RaiseWT: Athlete ChoiceRead more

Announcements LABOR Day weekend schedule: 🗓️ Saturday, 02 Sept: Normal schedule Monday, 04 Sept. (Labor day) No scheduled classes Tuesday, 05Sept. Normal schedule Blue Ridge Fitness – CrossTraining Warm-up Strength Deadlift (4×8/70% | E2M) Conditioning Metcon (Distance) (22m) MD SA Farmer Walk *Every 50m 10 SA RKS 10 SA Suitcase DL 10 SA S2OH 10 SA Reverse Lunge L/R=2WT: 24/16kg Rx+: KB: 32/20kg Vest: 20/14#Read more

Blue Ridge Fitness – CrossTraining Warm-up Strength Bent Over Row (4×8/70% | E2M) METCON Metcon (AMRAP – Rounds and Reps) With a 20m Running Clock: 800m Run 100 AirSquat 75 Pushup 50 Pullup (Buy-in) Then: With remaining time: (AMRAP) 10 Floor Press 8 Power Clean 6 Bar Facing BurpeeWT: 135/95# (45-50% of BP 1RM) Rx+: Vest: 20/14# WT: 185/120Read more

Blue Ridge Fitness – CrossTraining Warm-up Strength Back Squat (4×8/70% | E2M) Metcon Metcon (4 Rounds for reps) CIRCUIT: 30/30 | 4rds CAL Row 1/2 Plank Hip Tap CAL Bike Side Bends*Rx+: Vest 20/12# *Stagger heats as neededRead more