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 Warm-up Metcon Metcon (Time) 50m Run 50 Pushups 100m Run 100 Situps 150m Run 150 Air Squat 200m Run 200 Double-Under 200m Run 200 Single-Under 150m Run 150 Flutter-Kick 100m Run 100 MB Toe-Tap L/R=2 50m Run 50 WallBall Shot 20/14#*Rx+: with body armor/Vest/RuK 20/14# *Cap: (30m)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. Blue Ridge Fitness – CrossTraining Warm-up Strength Deadlift (4×6/75,75,80,80%) (E2m) Rest: (2m) Sumo Deadlift (4×6/75,75,80,80%) (E2m) Rest: (2m) Conditioning Athletes choice between Deadlift OR Sumo DL Metcon (Weight) DL or SDL: (ME/2m @50%)Compare to wk 10Read 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 Warm-up Conditioning Teams of 2 (Partner WOD) 1 Athlete working at a time Metcon (Weight) Floor Press: (6m) MWRest: (1m) Metcon (Weight) Deadlift: (5m) MWRest: (2m) Metcon (Weight) Clean: (4m) MWRest: (3m) Metcon (Weight) S2OH: (3m) MWRead 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 Warm-up Conditioning Teams of 2 | Partner WOD Thanksgiving with the “Girls” (Time) “ANGIE’S HOUSE” 20 Pullups 20 Pushups 20 Situps 20 Air Squats “HELEN’S HOUSE” 400m Run 21 Kettlebell Swing 24/16kg 12 Pullup “FRAN’S HOUSE” 15 Thrusters 95/65# “NANCY’S HOUSE” 400m Run 15 Overhead Squat 95/65# “GRACE/ISABEL’S HOUSE” 20 G2OH 95/65# “KELLY’S HOUSE” 400m Run 30 Box Jump 24/20″ 30 Wallball Shot 20/14#Back for seconds. Athletes...Read more

Announcements Thanksgiving Holiday Schedule: Wednesday, 11/23 (Thanksgiving eve) 0600, 0930, 1200 Thursday, 11/24 (Thanksgiving Day) No scheduled classes Friday, 11/25 0930 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 (4×8/70,70,75,75%) (E2m) Low Bar Back Squat (4×8/70,70,75,75%) (E2m) Conditioning Athletes choice between BS or Low Bar BS Metcon (Weight) BS or Low bar BS: (ME/2m @50%)Compare to wk 4Read more