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 Blue Ridge Fitness – CrossTraining Conditioning Metcon (5 Rounds for reps) CIRCUIT | 3m/1m | 5rds 200m Run 20 WallBall Shot 20/14# 10 Burpee (Buy-in) Then: with remaining time: ME ABmat Situp*Score ABSU reps ONLYRead more

Blue Ridge Fitness – CrossTraining Strength Back Squat (3×1/90%) Front Squat (3×1/90%) Overhead Squat (3×1/90%) Accessory Goblet Cossack Squat (3xME/40s) Rest: (40s) WT: MW (Athlete choice)Read more

Blue Ridge Fitness – CrossTraining Conditioning Teams of 2 | Partner WOD Metcon (4 Rounds for reps) CIRCUIT | 60/60 | 4rds Log Flip/OH Block Hold SB Thruster/Full Plank Burpee/Reverse Table Top SB Squat Clean/Bar HangBoth Athletes working. Athlete “A” moving while Athlete “B” Holds isometric. Athletes “A” can ONLY work while athlete “B” is in hold. *(60s) work then (60s) RestRead more

Blue Ridge Fitness – CrossTraining Strength (21m) Deadlift (3×1/85%) Sumo Deadlift (3×1/85%) Romanian Deadlift (RDL) (3×1/85%) Accessory DB Sumo Romanian Deadlift (3xME/35s) Rest: (35s) WT: MW (Athlete choice)Read more

Blue Ridge Fitness – CrossTraining Metcon Metcon (AMRAP – Rounds and Reps) (30m) 100m Run 50m SA Farmer Walk 15 AKS 10 T2B 15 ABmat Situp 10 SA KB S2OH 15 Pushups 10 PullupsWT: 24/16kg Rx+: W Body Armor/Vest/RuKRead more