Announcements Out of the Box Workout! 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. *A packing list will be provided and available in BRF lobby. *Friends,family, kids and pets are welcome!   USMC Toys for TotsChristmas donations: Where: BRF lobby Pickup Date: Dec. 03-10 Specs: Donations must be new, unwrapped gifts. 2023 CrossTraining Open registration is live! Registration: https://games.CrossTraining.com/open Blue Ridge Fitness – CrossTraining Warm-up Strength Deadlift (4×4/80,80,85,85%) (E2m) Sumo Deadlift (4×4/80,80,85,85%) (E2m) Conditioning Metcon (Weight) Deadlift OR Sumo deadlift: (ME/2m @ 50%)Read more

Announcements Out of the Box Workout! 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. *A packing list will be provided and available in BRF lobby. *Friends,family, kids and pets are welcome!   USMC Toys for TotsChristmas donations: Where: BRF lobby Pickup Date: Dec. 03-10 Specs: Donations must be new, unwrapped gifts. 2023 CrossTraining Open registration is live! Registration: https://games.CrossTraining.com/open Blue Ridge Fitness – CrossTraining Metcon (Time) 30 S2OH: 135/95# *Rest: (2m) 40 G2S: 155/105# *Rest: (2m) 50 Floor Press: 185/105# *Rest: (2m) 60 Deadlift: 225/155#*1 Athlete working *The athlete working must perform 1 burpee before partner tags them out *WT: Start 50-55% of S2OH 1RM and climb *CAP: (30m) Conditioning Teams of 2 | Partner WODRead more

Announcements Out of the Box Workout! 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. *A packing list will be provided and available in BRF lobby. *Friends,family, kids and pets are welcome!   USMC Toys for TotsChristmas donations: Where: BRF lobby Pickup Date: Dec. 03-10 Specs: Donations must be new, unwrapped gifts. 2023 CrossTraining Open registration is live! Registration: https://games.CrossTraining.com/open Blue Ridge Fitness – CrossTraining Warm-up Strength Bench Press (4×6/75,75,80,80) (E2m) Wide Grip Bench Press (4×6/75,75,80,80%) (E2m) Conditioning Athlete chooses between Bench Press or Wide Grip BP Metcon (Weight) BP OR WGBP: (ME/2m @ 50%)Read more

Announcements Out of the Box Workout! 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. *A packing list will be provided and available in BRF lobby. *Friends,family, kids and pets are welcome!   USMC Toys for TotsChristmas donations: Where: BRF lobby Pickup Date: Dec. 03-10 Specs: Donations must be new, unwrapped gifts. 2023 CrossTraining Open registration is live! Registration: https://games.CrossTraining.com/open Blue Ridge Fitness – CrossTraining Warm-up Metcon Metcon (3 Rounds for reps) Circuit: 30/60 | 3rds Max Cal Row 1/2 Plank Max Cal Bike Hollow Ring Hold Max Single Under Hollow Bar Hang(30s) work / (60s) Rest each exercise Score: Calories + SecondsRead more

Announcements Out of the Box Workout! 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. *A packing list will be provided and available in BRF lobby. *Friends,family, kids and pets are welcome!   USMC Toys for TotsChristmas donations: Where: BRF lobby Pickup Date: Dec. 03-10 Specs: Donations must be new, unwrapped gifts. Blue Ridge Fitness – CrossTraining 1st Week of Final block of “BRAVO” Cycle Warm-up Strength Back Squat (4×6/75,75,80,80%) (E2m) Low Bar Back Squat (4×6/75,75,80,80%) (E2m) Conditioning Athletes choice between BS or Low Bar BS Metcon (Weight) BS or Low bar BS: (ME/2m @50%)Compare to wk 9Read more