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 (30m) Back Squat (3×10@55%) Front Squat (3×10@55%) Overhead Squat (3×10@55%) Gymnastics L-Sit Raises (Pullup Bar) (3xME/30s) Rest: (30s) Between setsRead more

Blue Ridge Fitness – CrossTraining Warm-up Conditioning Teams of 2| Partner WOD Cindy (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 Squats*1 Athlete working *Rest: (4m) Then “DT” DT (Time) 5 Rounds for time: 12 Deadlifts, 155# / 105# 9 Hang Power Cleans, 155# / 105# 6 Push Jerks, 155# / 105#In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009To learn more about DT click here*1 Athlete working *CAP: (12m)Read more

Blue Ridge Fitness – CrossTraining Instructional Benchmark/Deload week: Conclusion of the “CHARLIE” cycle. Athletes will deload while collecting updated benchmark data. Athletes will perform benchmarks on prescribed strength and stamina tests. This week will serve as a deload week. Athletes should avoid heavy lifting, and intense metabolic components for the next 7 days. Put emphasis into rest, recovery, mobility, flexibility,proper nutrition and hydration. Important to be present all 6 testing days. Athletes unable to attend must submit video documentation meeting all movement and performance standards for review before submitting scores. Warm-up Benchmark Gymnastics Athletes will perform Max Effort Gymnastics components with official measurements and judge. *2 Heats in each catagory Max Distance Broad Jump (Distance) Max Height Box Jump (Distance) Max Height Box Jump Strict Pull UpRead more

Blue Ridge Fitness – CrossTraining Instructional Benchmark/Deload week: Conclusion of the “CHARLIE” cycle. Athletes will deload while collecting updated benchmark data. Athletes will perform benchmarks on prescribed strength and stamina tests. This week will serve as a deload week. Athletes should avoid heavy lifting, and intense metabolic components for the next 7 days. Put emphasis into rest, recovery, mobility, flexibility,proper nutrition and hydration. Important to be present all 6 testing days. Athletes unable to attend must submit video documentation meeting all movement and performance standards for review before submitting scores. Warm-up Benchmark WOD Athlete choice: Between Grace or Isabel. *2 heats. All athletes judged. Grace (Time) For Time: 30 Clean and Jerks, 135# / 95# Isabel (Time) For Time: 30 Snatches, 135# / 95# Benchmark Gymnastics 100 Sit up (Time) Cap: (5m) *2 heatsRead more

Blue Ridge Fitness – CrossTraining Instructional Benchmark/Deload week: Conclusion of the “CHARLIE” cycle. Athletes will deload while collecting updated benchmark data. Athletes will perform benchmarks on prescribed strength and stamina tests. This week will serve as a deload week. Athletes should avoid heavy lifting, and intense metabolic components for the next 7 days. Put emphasis into rest, recovery, mobility, flexibility,proper nutrition and hydration. Important to be present all 6 testing days. Athletes unable to attend must submit video documentation meeting all movement and performance standards for review before submitting scores. Warm-up Benchmark/Strength Bench Press Stamina Test | “BRAVO” (AMRAP – Reps) Max effort repetitions: Males Athletes: 135# Female Athletes: 95# *Unbroken reps. Athlete can rest with the bar unracked and extended. *Set ends if athlete rests on chest, fails rep or racks bar. 800m Run (Time) Max Effort 800m RunRead more