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 Warm-up Metcon Metcon (AMRAP – Rounds and Reps) (10m) 400m Run (Buy-in) Then: with remaining time: AMRAP 6 Hang Clean & jerk 115/75# 7 Box Jump 24/20″ 8 Ring dip Then: Rest: (5m) Then: (12m) 400m Run (Buy-in) Then: with remaining time: AMRAP 6 Power Clean 155/105#...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 Deadlift (4×8/70,70,75,75%) (E2m) Sumo Deadlift (4×8/70,70,75,75%) (E2m) Conditioning Athletes choice between Deadlift OR Sumo DL Metcon (Weight) DL or SDL: (ME/2m @50%)Compare to wk 4 or wk 8Read more

Announcements Thanksgiving Holiday Schedule: Wednesday, 11/23 (Thanksgiving eve) 0600, 0930, 1230 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 Warm-up Conditioning Teams of 2 (Partner WOD) A: Metcon (Time) 100-80-60-40-20 Pushup Airsquat Double-Under *10 Burpee + 20 Vup After each rd.1 Athlete working at a timeRead more

Announcements Thanksgiving Holiday Schedule: Wednesday, 11/23 (Thanksgiving eve) 0600, 0930, 1230 Thursday, 11/24 (Thanksgiving Day) No scheduled classes Friday, 11/25  0930 Blue Ridge Fitness – CrossTraining Warm-up Strength Wide Grip Bench Press (4×2/85,85,90,90%) E2m Conditioning Metcon (Weight) Wide Grip Bench Press: (ME/2m @ 50%)Compare to week 7 Metcon CIRCUIT (No Measure) CIRCUIT: 2m/2m | 3rds 12 Hammer Curl 10 Goblet Squat 08 DB Russian Twist L/R=1 *L-Sit Raise (Pullup Bar)*Work/2m | Rest/2m *WT: Athlete choiceRead more

Announcements Thanksgiving Holiday Schedule: Wednesday, 11/23 (Thanksgiving eve) 0600, 0930, 1230 Thursday, 11/24 (Thanksgiving Day) No scheduled classes Friday, 11/25  0930 Blue Ridge Fitness – CrossTraining Warm-up Weightlifting Athlete has (12m) to workup to 1RM complex Complex High-Hang Squat Snatch + Mid-Hang Squat Snatch Snatch + Squat Snatch *Athletes wishing to record data use “ADD PERFORMANCE” option & add each lift individually. Strength Reverse Grip Bent Over Row (4×2/85,85,90,90%) E2m Conditioning Metcon (Weight) Rev Grip BOR: (ME/2m @ 50%)Compare to week 7Read more