Blue Ridge Fitness – CrossTraining Instructional Week 1 on new “DELTA” Cycle. Block 1: METCONS: Will be Oxidative pathway centered. STRENGTH: Concentrated and diversified lifting based in the “Big 3” and branched out. GYMNASTICES: Core Biased. Conditioning Teams of 2 | Partner WOD Metcon (AMRAP – Reps) (6m) AMRAP 2m Vup (Buy-in) Then with remaining time: ME Front Squat 115/75# Rest: (2m) (6m) AMRAP 2m Vup (Buy-in) Then: ME Floor Press 135/95# Rest: (2m) (6m) AMRAP 2m Vup (Buy-in) Then: ME G2S 155/105#Read more

Announcements EASTER SCHEDULE: Friday, April 7: 0600 CF, 0700 Yoga, 0930 CF, 1200 CF, (Open Gym: 0715-0930 & 1030-1200) *No 6pm Clas scheduled Saturday, April 8: Regularly scheduled classes and OG Blue Ridge Fitness – CrossTraining Instructional Week 1 on new “DELTA” Cycle. Block 1: METCONS: Will be Oxidative pathway centered. STRENGTH: Concentrated and diversified lifting based in the “Big 3” and branched out. GYMNASTICES: Core Biased. Strength (30m) Deadlift (3×10@55%) Sumo Deadlift (3×10@55%) Romanian Deadlift (RDL) (3×10@55%) Gymnastics Strict Toes-To-Bar (3xME/30s) 3xME/30sRead more

Announcements FUNDRAISER: We are raffling off 2 VOG Tac RuK sacks to help raise funds for the family of David J Wood. Raffel tickets are $10 each and can be purchased in house or by donating derectly to the GoFundMe page. Drawing: Friday, April 7th Thank you to everyone for the support! Link: https://gofund.me/4d00994d EASTER SCHEDULE: Friday, April 7: 0600 CF, 0700 Yoga, 0930 CF, 1200 CF, (Open Gym: 0715-0930 & 1030-1200) *No 6pm Clas scheduled Saturday, April 8: Regularly scheduled classes and OG Blue Ridge Fitness – CrossTraining Instructional Week 1 on new “DELTA” Cycle. Block 1: METCONS: Will be Oxidative pathway centered. STRENGTH: Concentrated and diversified lifting based in the “Big 3” and branched out. GYMNASTICES: Core Biased. Conditioning Metcon (4 Rounds for reps) CIRCUIT | 40/20 | 4rds MB Squat Thrust MB Situp MB Squat Clean MB Russian Twist MB Lateral HopWT: 20/14#Read more

Announcements FUNDRAISER: We are raffling off 2 VOG Tac RuK sacks to help raise funds for the family of David J Wood. Raffel tickets are $10 each and can be purchased in house or by donating derectly to the GoFundMe page. Drawing: Friday, April 7th Thank you to everyone for the support! Link: https://gofund.me/4d00994d Blue Ridge Fitness – CrossTraining Instructional Week 1 on new “DELTA” Cycle. Block 1: METCONS: Will be Oxidative pathway centered. STRENGTH: Concentrated and diversified lifting based in the “Big 3” and branched out. GYMNASTICES: Core Biased. Strength (27m) Bench Press (3×10/55%) Wide Grip Bench Press (3×10/55%) Close Grip Bench Press (3×10/55%) Gymnastics L-Sit Raise (Rings) (3xME/30s) Rest: (30s) Between setsRead more

Announcements FUNDRAISER: We are raffling off 2 VOG Tac RuK sacks to help raise funds for the family of David J Wood. Raffel tickets are $10 each and can be purchased in house or by donating derectly to the GoFundMe page. Drawing: Friday, April 7th Thank you to everyone for the support! Link: https://gofund.me/4d00994d Blue Ridge Fitness – CrossTraining Instructional Week 1 on new “DELTA” Cycle. Block 1: METCONS: Will be Oxidative pathway centered. STRENGTH: Concentrated and diversified lifting based in the “Big 3” and branched out. GYMNASTICES: Core Biased. Conditioning Metcon (AMRAP – Rounds and Reps) (25m) 3 C2B 6 Pullup 9 Box Jump 24/20″ 12 Ring Dip *E5M 200m RunRead more