Blue Ridge Fitness – CrossTraining Warm-up Strength Push Press (6×4/Climbing from 80%) E75s Transition: (3m) Core Metcon (3 Rounds for reps) Circuit | 40/20 | 3rds L-Sit Raise Banded Crunch Kneeling Windmill (L) Kneeling Windmill (R)WT: Athlete choice Transition: (2m) 100 Sit up (Time) ABmat CAP: (5m)Read more

Blue Ridge Fitness – CrossTraining Warm-up Strength Deadlift (6×4/Climb from 80%) E75s Transition: (4m) Metcon Metcon (4 Rounds for reps) Circuit | 2m/2m | 4rds 1) 25 CAL Bike With remaining time: ME Ground to OH 155/120# 2) 20 CAL Bike With remaining time: ME Front Squat 115/75# 3) 15 CAL Bike: With remaining time: ME Thruster 95/65# 4) 10 CAL Bike: With remaining time: ME Hang Snatch: 75/55#*WT: Start @ 60-65% of C&J 1RM *SCORE: Each rd individually by reps. *Stagger heats:Read more

Blue Ridge Fitness – HDS-Hybrid Athlete Metcon (Time) 21,15,12,9,5 Reps. 60lbs SandbagDevils Press Burpees Over Bag Get Ups Metcon (Time) 3 * 800m Repeats2 Mins RestRead more

Blue Ridge Fitness – CrossTraining Warm-up Strength Pendlay Row (6×4/80% Climbing) Metcon Metcon (Time) 15 S2OH 95/65# 3 RMU 9 S2OH 135/95# 9 RMU 3 S2OH 185/120# 15 RMUCAP: (9m)Read more

Blue Ridge Fitness – HDS-Hybrid Athlete Metcon (Time) 50-40-30-20-10 Reps 60lbs SandbagCleans Thrusters Press Ups (alternating hands on bag) Metcon (Time) 10 * 200m Repeats2:1 Work : Rest RatioRead more