Blue Ridge Fitness – CrossTraining Warm-up Strength Deadlift (3×7/70% | 1xME/50%) (15m) *Compare to wk 1 ME Metcon Metcon (AMRAP – Rounds and Reps) (14m) 28 Double-Under 7 Snatch 28 BB Weighted Flutter kick 7 S2OH WT: 95/65#Read more

Blue Ridge Fitness – CrossTraining Warm-up Strength Bench Press (3×7/70% 1xME/50%) (12m) *(Compare ME total to Week 1) Metcon Metcon (AMRAP – Rounds and Reps) With a (20m) running clock: M1-6: 10 Floor Press 10 Deadlift Then: (With remaining time:) AMRAP: “CINDY” *EOMOM: 50m Dash WT: 135/95# Rx+: 185/120# Score: Add Rds + Reps of Both Components *WT: 50% of BP 1RMRead more

Announcements *ATTENTION: Schedule: We are back to normal operating procedures and schedule: M-F: 0600,0830,1200,6pm Sat: 0800 (OG) 0900 CF Programming: New Cycle begins today, 07 October (1 week delay) We have made subtle modifications to adapt to the conditions and renamed the cycle “HELENE” Blue Ridge Fitness – CrossTraining Group Warm-up 🙂 Benchmark WOD MOA WOD in acknowledgement of The Summer Quarter “MOA” Jessica Squire Stripped, Jacked and Racked (AMRAP – Rounds and Reps) (24m) 6 S2OH 12 Clean 18 Deadlift 24 Jump Rope 100m Run *WT: 135/95# *Jump Rope: Athletes can choose between (24) Double-Under or (48) Single-Under (Both Rx ) Instructional Benchmark MOA WOD can be scaled, modified or performed as “Partner WOD” 🙂Read more

Announcements *ATTENTION: Schedule: We are back to normal operating procedures and schedule: M-F: 0600,0830,1200,6pm Sat: 0800 (OG) 0900 CF Programming: New Cycle begins today, 07 October (1 week delay) We have made subtle modifications to adapt to the conditions and renamed the cycle “HELENE” Blue Ridge Fitness – CrossTraining Instructional “HELENE” Cycle | Block 1 | Week 1 In light of the hurricane we begin this block, a week delayed, with a amended program and schedule: Warm-up Strength Shoulder Press (3×8/65% | 1xME/50%) (10m) Metcon Metcon (AMRAP – Rounds and Reps) With a (16m) Clock: 400m Run 50 SB Burpee (Buy-in) Then: (With remaining time:) AMRAP 5 SB Squat Clean 5 SB TSTR 5 SB Cluster 50′ broad Jump WT: 50/35# Rx+: Vest: 20/14#Read more

Announcements *ATTENTION: Schedule: We are back to normal operating procedures and schedule: M-F: 0600,0830,1200,6pm Sat: 0800 (OG) 0900 CF Programming: New Cycle begins today, 07 October (1 week delay) We have made subtle modifications to adapt to the conditions and renamed the cycle “HELENE” Blue Ridge Fitness – CrossTraining Instructional “HELENE” Cycle | Block 1 | Week 1 In light of the hurricane we begin this block, a week delayed, with a amended program and schedule: Warm-up Strength Back Squat (3×8/65% | 1xME/50%) (15m) Metcon Metcon (AMRAP – Reps) M1-5: 10 SA DB Floor Press L/R=2 10 Box Jump 24/20″ M5-10: 8 Gorilla Row L/R=2 8 Box Jump 24/20″ M10-15: 6 Devils Press 6 Box Jump On/Over 30/24″ M15-18: MD OH DB Walk WT: 55/35# SCORE: Distance as “Reps”Read more