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 Front Squat (4×2/85,85,90,90%) E2m Conditioning Metcon (Weight) Front Squat: (ME/2m @ 50%)*Compare to week 7 Metcon Metcon (Time) 21-15-09 SA KB Thruster C2B Pullup Then: 100 ABmat Situp *5 Burpee over ABmat every 25 SitupWT: 32/20Kg CAP: (10m)Read 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 Benchmark Olympic Lifting Athlete has (12m) total to workup to Complex 1RM Complex High-Hang Squat Clean + Mid-Hang Squat Clean + Squat Clean Strength Barbell-Upright Row (4×2/85,85,90,90%) E2m Conditioning Metcon (Weight) Upright Row: (ME/2m @ 50%)Compare to week 7Read more

Blue Ridge Fitness – CrossTraining Warm-up Strength Sumo Deadlift (4×2/85,85,90,90%) E2m Conditioning Metcon (Weight) SUMO DEADLIFT: ME/2m @ 50%Compare to week 7 Metcon Metcon (AMRAP – Rounds and Reps) (12m) 10 HSPU 25′ Walking Lunge 10 Deadlift 25′ Walking Lunge 10 DeadliftWT: 32/20kg KB’sRead more

Announcements Veterans Day Weekend Schedule:   Friday, November 11 (Veterans Day) CrossTraining: 0930 No additional scheduled classes   Saturday, November 12  No scheduled classes Blue Ridge Fitness – CrossTraining Benchmark WOD HERO WOD. Honoring our nations Veterans. This WOD can be scaled as needed. *Athletes performing as prescribed must have judge. Rankel (AMRAP – Rounds and Reps) AMRAP in 20 minutes 6 Deadlifts (225/155 lb) 7 Burpee Pull-Ups 10 Kettlebell Swings (2/1.5 pood) 200 meter RunIn honor of U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, was killed on June 7, 2010To learn more about Rankel click hereRead more

Announcements Veterans Day Weekend Schedule:   Friday, November 11 (Veterans Day) CrossTraining: 0930 No additional scheduled classes   Saturday, November 12  No scheduled classes Blue Ridge Fitness – CrossTraining Warm-up Weightlifting Athlete has (12m) to workup to 1RM complex Complex High-Hang Muscle Snatch + HH Power Snatch + HH Squat Snatch Strength Reverse Grip Bent Over Row (4×4/75,75,80,80%) E2m Conditioning Metcon (Weight) Rev Grip BOR: (ME/2m @ 50%)Read more