Announcements SUMMER SCHEDULE: (July-September) Monday – Friday: 0600-0700: CrossTraining 0700-0900: Open Gym 0900-1000: CrossTraining 1000-1200: Open Gym 1200-1300: CrossTraining 1800-1900: CrossTraining Saturday: 0800-0900: Open Gym 0900-1000: CrossTraining 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 Conditioning Teams of 2 (Partner WOD) Metcon (AMRAP – Rounds and Reps) With a (30m) Running Clock: 20 WallBall shots 20/14# 20 SB Clean 20 SB Pushup 20 SB Back Squat *E3M 200m Run*1 Athlete working, BOTH Athletes runRead more

Announcements SUMMER SCHEDULE: (July-September) Monday – Friday: 0600-0700: CrossTraining 0700-0900: Open Gym 0900-1000: CrossTraining 1000-1200: Open Gym 1200-1300: CrossTraining 1800-1900: CrossTraining Saturday: 0800-0900: Open Gym 0900-1000: CrossTraining 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 Strength (21m) Deadlift (3×1/95%) Sumo Deadlift (3×1/95%) Romanian Deadlift (RDL) (3×1/95%) Accessory DB Sumo Romanian Deadlift (3xME/45s) Rest: (45s) WT: MW (Athlete choice)Read more

Announcements SUMMER SCHEDULE: (July-September) Monday – Friday: 0600-0700: CrossTraining 0700-0900: Open Gym 0900-1000: CrossTraining 1000-1200: Open Gym 1200-1300: CrossTraining 1800-1900: CrossTraining Saturday: 0800-0900: Open Gym 0900-1000: CrossTraining 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 Metcon Metcon (AMRAP – Rounds and Reps) (25m) 200 Double-Under 150 Air Squat 100 ABmat Sit-up 50 Pushups 25 Pull-ups (Buy-in) Then: With remaining time: AMRAP 10 Front Squat 08 Hang Power Clean 06 S2OHWT: 95/65#Read more

Announcements SUMMER SCHEDULE: (July-September) Monday – Friday: 0600-0700: CrossTraining 0700-0900: Open Gym 0900-1000: CrossTraining 1000-1200: Open Gym 1200-1300: CrossTraining 1800-1900: CrossTraining Saturday: 0800-0900: Open Gym 0900-1000: CrossTraining 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 Strength (18m) Bench Press (3×1/95%) Wide Grip Bench Press (3×1/95%) Close Grip Bench Press (3×1/95%) Accessory DB Hex Press (3xME/45s) WT: Max Weight (Athlete choice) Rest: (45s) Between setsRead more

Announcements SUMMER SCHEDULE: (July-September) Monday – Friday: 0600-0700: CrossTraining 0700-0900: Open Gym 0900-1000: CrossTraining 1000-1200: Open Gym 1200-1300: CrossTraining 1800-1900: CrossTraining Saturday: 0800-0900: Open Gym 0900-1000: CrossTraining 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 Conditioning Metcon (AMRAP – Rounds and Reps) (6m) 6 Vup 9 Seated Dip 12 Air Squat Rest: (4m) (5m) 5 K2E 7 Ring Dip 9 Jumping Air Squat Rest: (3m) (4m) 3 T2B 4 Bar Dip 5 Box Jump 24/20″Read more