Blue Ridge Fitness – CrossTraining Final Block of “ZULU” Cycle Warm-up Metcon Metcon (AMRAP – Rounds and Reps) (32m) 200m Run 100m SA Farmer Walk 50m SA Farmer Carry 12 AKS 09 SA Rack KB Stepup 24/20″ L/R=2 06 Burpee Over BellKB: 24/16kg Rx+: Body Armor/Vest/RuKRead more

Blue Ridge Fitness – HDS-Hybrid Athlete Metcon (Time) 3 Rounds. 2 Mins Rest. 25lbs Vest100m Walking Lunges 50m Bear Crawl 30 Burpees 30 Press Ups 30 Squats 400m RunRead more

Blue Ridge Fitness – CrossTraining Warm-up Instructional BLOCK “3” (Final Block of “ZULU” Cycle) Strength Metcon (Weight) BENCH PRESS: (ME/5m @ 55%) Metcon (Weight) BACK SQUAT: (ME/5M @ 55%) Gymnastics Metcon (AMRAP – Reps) WIDE GRIP PUSHUP: (ME/3m)Read more

Blue Ridge Fitness – CrossTraining Instructional “MURPH” can be scaled by doing no vest, 1/2 the reps/distance, partnering up and modifying movements *Benchmarks: Any athlete wanting to run “MURPH” as a BM MUST have a judge. Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more about Murph click hereRead more

Blue Ridge Fitness – CrossTraining Final week of Block 2 Warm-up Strength Shoulder Press (2xME/60s (Climbing) Rest: (1m45s) between sets WT: 55,60% Back Rack Reverse Lunge (2xME/60s (Climbing)) Rest: (2m) between sets WT: 55/60% *Alternating reps Accessory Dumbell Front Delt Raise (3xME/30s) Rest: (60s) between sets WT: MWRead more