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 Annie (Time) 50-40-30-20-10 Double-unders Sit-ups*2 Heats (All athletes judged) Benchmark Gymnastics Push-ups (Max Effort) *Athlete will perform as many unbroken pushups as possible. *Athlete mayrest in PLANK position ONLY. If athlete breaks position or knees contact deck the set is over. *2 heats (All athletes judged)Read more

Announcements 2023 CrossTraining Open: Workout #1 *FRIDAY NIGHT LIGHTS! Date: 2/17 Time: 1800   Workout #2 Saturday Date: 2/25 Time: 0930   Workout #3 Saturday Date: 3/4 Time: 0930   Registration: https://www.CrossTraining.com Blue Ridge Fitness – CrossTraining Warm-up Strength Back Squat (4×4/MW | 24X1) (13m) Gymnastics Skill or StrengthWork (Athlete choice) Tabata 20/10 | (6m) Metcon Metcon (AMRAP – Rounds and Reps) (9m) 50 Double Under 10 Pistol Squat L/R=2 5 G2OH 185/120#WT: 65% of C&J 1RMRead more

Announcements 2023 CrossTraining Open: Workout #1 *FRIDAY NIGHT LIGHTS! Date: 2/17 Time: 1800   Workout #2 Saturday Date: 2/25 Time: 0930   Workout #3 Saturday Date: 3/4 Time: 0930   Registration: https://www.CrossTraining.com Blue Ridge Fitness – CrossTraining Warm-up Strength Bench Press (4×4/MW | TEMPO | 24X1 ) (12m) Transition: (2m) Accessory Dumbell Chest Fly (3xME/55s) Rest: (75s) between sets Metcon Metcon (No Measure) CIRCUIT | 60/30 | 3rds KB Goblet Squat KB Flutter Kick KB RDL KB Russian TwistWT: Athlete choice *GO SLOW. GO HEAVYRead more

Announcements 2023 CrossTraining Open: Workout #1 *FRIDAY NIGHT LIGHTS! Date: 2/17 Time: 1800   Workout #2 Saturday Date: 2/25 Time: 0930   Workout #3 Saturday Date: 3/4 Time: 0930   Registration: https://www.CrossTraining.com Blue Ridge Fitness – CrossTraining Warm-up CONDITIONING (No Measure) Teams of 2 M0-5: ME/ABmat Situp *Partner:Holding Full Plank M5-10: ME/Air Squat *Partner: Holding 1/2 Plank M10-15: ME/Reverse Hyper *Partner Holding Reverse Plank M15-20: ME/Reverse Lunge *Partner Holding Hollow Body HoldBoth athletes working. Can only work while partner is in hold. *Stay slow and controlled, focus on core stabilization, and quality movement.Read more

Announcements 2023 CrossTraining Open: Workout #1 *FRIDAY NIGHT LIGHTS! Date: 2/17 Time: 1800   Workout #2 Saturday Date: 2/25 Time: 0930   Workout #3 Saturday Date: 3/4 Time: 0930   Registration: https://www.CrossTraining.com Blue Ridge Fitness – CrossTraining Instructional CrossTraining Games Open 23.1 (6pm Class only) FRIDAY NIGHT LIGHTS! “CHARLIE” Cycle | Week 7 | Block 2 0600, 0930,1200 Classes only Benchmark WOD CrossTraining Games Open 14.4 and 23.1 RX (Ages 16-54) (AMRAP – Reps) 14 minutes of: 60-calorie row 50 toes-to-bars 40 wall-ball shots 30 cleans 20 muscle-ups F: 14lb ball to 9ft target, 95lb M: 20lb ball to 10ft target, 135lb CrossTraining Games Open 23.1 Foundations (AMRAP – Reps) 14 minutes of: 60 strokes on the rower 50 sit-ups 40 wall-ball shots 30 cleans 20 push-ups F: 6lb ball to 9ft target, 35lb cleans* M: 10lb ball to 10ft target, 45lb cleans* *The load is a suggested starting point....Read more