Blue Ridge Fitness – CrossTraining Instructional This block will integrate METCON’s and Strength components simultaneously. Athletes will work through a periodized strength cycle focused on (hypertrophy) Warm-up Strength Bent Over Row (4×8/60% | E2m) EOMOM Metcon Metcon (AMRAP – Rounds and Reps) (7m) AMRAP 7 Power Clean 6 Front Squat 5 S2OH Rest: (4m) Then: (5m) AMRAP 9 WBS 7 PullupRead more

Blue Ridge Fitness – CrossTraining Instructional This block will integrate METCON’s and Strength components simultaneously. Athletes will work through a periodized strength cycle focused on (hypertrophy) Warm-up Strength Deadlift (4×8/60% | E2M) EOMOM Metcon Metcon (AMRAP – Rounds and Reps) (14m) 7 OHS 115/75# 7 BJ Burpee 24/20″ 28 Double UnderRead more

Announcements Independence Day Week Schedule: Wednesday, July 05 0600-0700: CrossTraining 0930-1030: CrossTraining 1030-1200: Open Gym 1200-1300: CrossTraining 1800-1900: CrossTraining Blue Ridge Fitness – CrossTraining Instructional Workouts for Athletes wanting to train at home or on vacation over the Independence Day Weekend. Workouts will be built assuming no equipment is available (Bodyweight) Workouts will be designed shorter in nature (15-25m) to be efficient and productive as possible. Metcon (Time) For Time: (3rds) 20 Jumping Air Squat 15 Clapping Pushups 10 Step-ups L/R=2 05 Bastard Burpees MODIFICATIONS: Jumping AS: Pulsing Air Squat Clapping PU: Pushups Stepups: Forward Lunge Bastard B: BurpeeRead more

Announcements Independence Day Week Schedule: Friday, June 30 0600-0700: CrossTraining 0700-0715: Yoga 0700-0930: Open Gym 0930-1030: CrossTraining 1030-1200: Open Gym 1200-1300: CrossTraining 1700-1800: No Scheduled Class Saturday, July 01 No Scheduled Class Monday, July 03 No Scheduled Classes Tuesday, July 04 (Independence day) No Scheduled Classes Wednesday, July 05 0600-0700: CrossTraining 0930-1030: CrossTraining 1030-1200: Open Gym 1200-1300: CrossTraining 1800-1900: CrossTraining Blue Ridge Fitness – CrossTraining Instructional Workouts for Athletes wanting to train at home or on vacation over the Independence Day Weekend. Workouts will be built assuming no equipment is available (Bodyweight) Workouts will be designed shorter in nature (15-25m) to be efficient and productive as possible. Metcon (AMRAP – Rounds and Reps) (20m) 6 Burpee 9 Reverse Lunge L/R=1 12 Sit-ups *EMOM: 20 Double-Under MODIFICATIONS: Burpee: Squat Thrust Sit-ups: Crunches Double-Under: Single-Under or Jumping-JackRead more

Announcements Independence Day Week Schedule: Friday, June 30 0600-0700: CrossTraining 0700-0715: Yoga 0700-0930: Open Gym 0930-1030: CrossTraining 1030-1200: Open Gym 1200-1300: CrossTraining 1700-1800: No Scheduled Class Saturday, July 01 No Scheduled Class Monday, July 03 No Scheduled Classes Tuesday, July 04 (Independence day) No Scheduled Classes Wednesday, July 05 0600-0700: No Scheduled Classes 0930-1030: CrossTraining 1030-1200: Open Gym 1200-1300: CrossTraining 1800-1900: CrossTraining Blue Ridge Fitness – CrossTraining Instructional Workouts for Athletes wanting to train at home or on vacation over the Independence Day Weekend. Workouts will be built assuming no equipment is available (Bodyweight) Workouts will be designed shorter in nature (15-25m) to be efficient and productive as possible. Metcon (AMRAP – Rounds and Reps) (25m) 100m Run 10 Pushups 15 Situps 20 AirSquats MODIFICATIONS: Pushups: Kneeling/Inclined Vups: Situps/Tuck CrunchRead more