Announcements 2023 MURPH: Hero WOD + Cookout! Date: 5/27 Time: 0930-1300 Location: BRF *Burgers will be provided please bring a side dish or something to contribute to the cookout! *Shirts orders must be in by Tuesday 5/24 Blue Ridge Fitness – CrossTraining Strength (21m) Bench Press (3×3/75%) Wide Grip Bench Press (3×3/75%) Close Grip Bench Press (3×3/75%) Accessory Overhead Tricep Extension ((3xME/45s)) Rest: (45s) Between sets WT: Athlete ChoiceRead more

Announcements 2023 MURPH: Hero WOD + Cookout! Date: 5/27 Time: 0930-1300 Location: BRF *Burgers will be provided please bring a side dish or something to contribute to the cookout! *Shirts orders must be in by Tuesday 5/24 Blue Ridge Fitness – CrossTraining Metcon Metcon (AMRAP – Rounds and Reps) (5m) 6 SA DB Hang Squat Clean 12 SA DB Squat Thrust Rest: (4m) (4m) 5 SA DB Thruster 10 Squat Thrust Rest: (3m) (3m) 4 SA DB HangCluster 8 DB Lateral Hop L/R=1WT: 35/20# Rx+: 55/35#Read more

Announcements 2023 MURPH: Hero WOD + Cookout! Date: 5/27 Time: 0930-1300 Location: BRF *Burgers will be provided please bring a side dish or something to contribute to the cookout! *Shirts orders must be in by Tuesday 5/24 Blue Ridge Fitness – CrossTraining Strength (24m) Back Squat (3×3/75%) Front Squat (3×3/75%) Overhead Squat (3×3/75%) Accessory Arnold Press (3xME/45) Rest: (45s)Between sets WT: Athlete choiceRead more

Announcements 2023 MURPH: Hero WOD + Cookout! Date: 5/27 Time: 0930-1300 Location: BRF *Burgers will be provided please bring a side dish or something to contribute to the cookout! *Shirts orders must be in by Tuesday 5/24 Blue Ridge Fitness – CrossTraining Metcon (Time) For Time (4rds) 10 Pullup 20 Push-up 30 Air Squat 400m Run Rx+ Vest 20/14 (30m) CapRead more

Blue Ridge Fitness – CrossTraining Strength (24m) Deadlift (3×4/70%) Sumo Deadlift (3×5@67%) Romanian Deadlift (RDL) (3×4/70%) Accessory Dumbbell Curls (3xME/40s) Rest: (40s) Wt: Athlete choiceRead more