Announcements 2023 CrossTraining Open registration is live! Registration: https://games.CrossTraining.com/open Blue Ridge Fitness – CrossTraining Instructional Final week of “BRAVO” cycle Warm-up Strength Deadlift (4×285,85,90,90%) (E2m) Sumo Deadlift (4×2/85,85,90,90%) (E2m) Conditioning Metcon (Weight) Deadlift OR Sumo deadlift: (ME/2m @ 50%)Read more

Announcements Out of the Box Workout! Saturday RuK packing list: 1. Back pack. 2. Water jug (2L. recommended) 3. Gloves 4. Medical kit 5. headlamp/flashlight 6. Rope 7. Brown bag lunch 8. Chang of clothes/towel(optional) 9. Added wt. plate (5-25lbs.) optional depending on how heavy the athlete wants to carry and workout with)   Date: Saturday, December 10 Time: 0830-1030 Location: Triple Falls (Dupont State Park) Specs: Short RuK, followed by group workout, time at the falls and lunch) What to bring: Pack, lunch, water, appropriate cold weather attire. *Friends,family, kids and pets are welcome!   Timeline: 0830: Meet in lower parking lot 0900: Form up at picnic area/stage gear 0915: Group Workout 1000: Sit to eat/recover 1030: Visit/Photograph at Falls 1030-11: Depart 2023 CrossTraining Open registration is live! Registration: https://games.CrossTraining.com/open Blue Ridge Fitness – CrossTraining Warm-up Strength Bench Press (4×4/80,80,85%) (E2m) Wide Grip Bench Press (4×4/80,80,85,85%) (E2m) Conditioning Athlete...Read more

Announcements Out of the Box Workout! Saturday RuK packing list: 1. Back pack. 2. Water jug (2L. recommended) 3. Gloves 4. Medical kit 5. headlamp/flashlight 6. Rope 7. Brown bag lunch 8. Chang of clothes/towel(optional) 9. Added wt. plate (5-25lbs.) optional depending on how heavy the athlete wants to carry and workout with)   Date: Saturday, December 10 Time: 0830-1030 Location: Triple Falls (Dupont State Park) Specs: Short RuK, followed by group workout, time at the falls and lunch) What to bring: Pack, lunch, water, appropriate cold weather attire. *Friends,family, kids and pets are welcome!   Timeline: 0830: Meet in lower parking lot 0900: Form up at picnic area/stage gear 0915: Group Workout 1000: Sit to eat/recover 1030: Visit/Photograph at Falls 1030-11: Depart 2023 CrossTraining Open registration is live! Registration: https://games.CrossTraining.com/open Blue Ridge Fitness – CrossTraining Warm-up Metcon Metcon (5 Rounds for reps) A: BurpeesME/3m Rest: (3m) B: WallBall Shot...Read more

Announcements Out of the Box Workout! Saturday RuK packing list: 1. Back pack. 2. Water jug (2L. recommended) 3. Gloves 4. Medical kit 5. headlamp/flashlight 6. Rope 7. Brown bag lunch 8. Chang of clothes/towel(optional) 9. Added wt. plate (5-25lbs.) optional depending on how heavy the athlete wants to carry and workout with)   Date: Saturday, December 10 Time: 0830-1030 Location: Triple Falls (Dupont State Park) Specs: Short RuK, followed by group workout, time at the falls and lunch) What to bring: Pack, lunch, water, appropriate cold weather attire. *Friends,family, kids and pets are welcome!   Timeline: 0830: Meet in lower parking lot 0900: Form up at picnic area/stage gear 0915: Group Workout 1000: Sit to eat/recover 1030: Visit/Photograph at Falls 1030-11: Depart 2023 CrossTraining Open registration is live! Registration: https://games.CrossTraining.com/open Blue Ridge Fitness – CrossTraining 1st Week of Final block of “BRAVO” Cycle Warm-up Strength Back Squat (4×4/80/80/85/85%) (E2m)...Read more

Announcements Out of the Box Workout! Saturday RuK packing list: 1. Back pack. 2. Water jug (2L. recommended) 3. Gloves 4. Medical kit 5. headlamp/flashlight 6. Rope 7. Brown bag lunch 8. Chang of clothes/towel(optional) 9. Added wt. plate (5-25lbs.) optional depending on how heavy the athlete wants to carry and workout with)   Date: Saturday, December 10 Time: 0830-1030 Location: Triple Falls (Dupont State Park) Specs: Short RuK, followed by group workout, time at the falls and lunch) What to bring: Pack, lunch, water, appropriate cold weather attire. *Friends,family, kids and pets are welcome!   Timeline: 0830: Meet in lower parking lot 0900: Form up at picnic area/stage gear 0915: Group Workout 1000: Sit to eat/recover 1030: Visit/Photograph at Falls 1030-11: Depart 2023 CrossTraining Open registration is live! Registration: https://games.CrossTraining.com/open Blue Ridge Fitness – CrossTraining Warm-up Metcon Metcon (AMRAP – Rounds and Reps) (12m) 12 AKS 24/16kg 10 Pistol...Read more