Blue Ridge Fitness – CrossTraining Warm-up Strength Back Squat (4×2/92.5% | 1xME/70%) (16m) Weightlifting Hang Power Clean (1×2/MW) *Work up to a heavy Couplet (12m)Read more

Blue Ridge Fitness – CrossTraining Warm-up Deadlift (4×2/92.5% | 1xME/70%) (16m) Metcon Metcon (4 Rounds for reps) CIRCUIT: 30s/30s | 4rds Strict shoulder Press Box Jump 24/20″ Front Squat Double-Under WT: 95/65#Read more

Blue Ridge Fitness – CrossTraining Instructional Block 3 (Final Block) Warm-up Strength Bench Press (4×2/92.5% | ME/70% ) (15m) Metcon Metcon (AMRAP – Rounds and Reps) (4m) AMRAP 8 SA KB H2S 4 Burpee Over Bell Rest: (2m) (4m) AMRAP 8 SA H2OH 4 BOB Rest: (2m) (4m) AMRAP 8 SA S2OH 4 BOB KB: 24/16kg Rx+: 32/20kgRead more

Blue Ridge Fitness – CrossTraining Warm-up Strength Bench Press (4×1/92.5% | ME/60% ) (14m) *Compare to Week 7 Metcon Metcon (AMRAP – Rounds and Reps) (4m) AMRAP 8 Russian KBS 4 Burpee Rest: (2m) (4m) AMRAP 8 American KBS 4 Box Jump Rest: (2m) (4m) AMRAP 8 RKS + AKS (Alternate) 4 BJ Burpee KB: 24/16kg Box: 24/20″ Rx+: 32/20kg / 30/24″Read more

Announcements November events and schedule updates: Sneaker Recycling: Monday, November 11th – Saturday, November 30th *Bring in your old shoes to the donation box in the lobby. Toys For Tots: Drop-off: BRF or AVO *Through 30 November Thanksgiving Holiday Schedule: Wednesday, 27 November: 0600, 0830, 1200 Thursday, 28 November (Thanksgiving day) Open Gym: 0800-0900 CrossTraining: 0900-1000 Friday, 29 November Open Gym: 0800-0900 CrossTraining: 0900-1000 Saturday, 30 November 0800-0900 Open Gym CrossTraining: 0900-1000 Blue Ridge Fitness – CrossTraining Group Warm-up Coach Meg 🙂 Conditioning Teams of 2 | Partner WOD Double “CINDY” (AMRAP – Rounds and Reps) (20m) 10 Pullups 20 Pushups 30 Air-Squats*1 Athlete workingRead more