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 Bent Over Row (3×8/65% | 1xME/50%) (12m) Deadlift (3×8/65% | 1xME/50%) (14m) Metcon Barbell Cycling (AMRAP – Reps) ME/60s High-Hang Power Clean 95/65# Rest: (2m) ME/60s Mid-Hang Power Clean 115/75# Rest: (2m) ME/60s Power Clean 135/95# Rest: (2m) ME/60s Squat Clean 155/105# WT: Start @ 50% of HHPC 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 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 Deadlift (3×8/65% | 1xME/50%) (14m) Metcon Metcon (Time) (4RFT) 50m SA Farmer Walk 15 AKS 12 T2B 09 KB Front Squat 06 Burpee Over Bell 25m Dash 25m Backpeddle CAP: (20m) WT: 24/16kg Rx+: 32/20kgRead more

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: *See “announcements” for This weeks modified class schedule: Warm-up Strength Bench Press (3×8/65% 1xME/50%) (12m) Metcon Metcon (AMRAP – Rounds and Reps) (20m) 100m Dash 15 WallBall Shots 12 MB Pushups 09 Pullups 06 MB Burpees 50′ MB Walking Lunge MB: 20/14# Rx+: Vest: 20//14#Read more

Announcements *UPDATE* THE 1200 WOD for Thursday, 03 October will be helping load and unload disaster relief supplies (not the programmed WOD) *Modified schedule Tuesday, 01 October through Saturday, 05 October T-F: 1200 Class Saturday: 0900 Class *Power is restored: Gym will be open 1100-1300 T-F for athletes needing to charge flashlights, phones, chargers, equipment etc, Hot showers and filtered water. Athletes in need can pick up supplies. We have food, water, wipes, TP etc. Anyone that would like to donate supplies can drop between 1100-1300 as well. Blue Ridge Fitness – CrossTraining Instructional *Modified schedule for the week due to Hurricane: 1200 Classes ONLY Through Friday 0900 Saturday Metcon *repeating thursdays WOD that we skipped Metcon (No Measure) (6m) Even: ME Bench Press Odd: ME Air Squats Rest: (3m) (6m) Even: ME Back Squat Odd: ME Pushup Rest: (3m) (6m) Even: ME Clean Odd: ME ABmat Situp Metcon At...Read more

Announcements *Modified schedule Tuesday, 01 October through Saturday, 05 October T-F: 1200 Class Saturday: 0900 Class *Power is restored: Gym will be open 1100-1300 T-F for athletes needing to charge flashlights, phones, chargers, equipment etc, Hot showers and filtered water. Athletes in need can pick up supplies. We have food, water, wipes, TP etc. Anyone that would like to donate supplies can drop between 1100-1300 as well. Blue Ridge Fitness – CrossTraining Instructional *Modified schedule for the week due to Hurricane: 1200 Classes ONLY Through Friday 0900 Saturday Metcon In Gym WOD Metcon (No Measure) (6m) Even: ME Bench Press Odd: ME Air Squats Rest: (3m) (6m) Even: ME Back Squat Odd: ME Pushup Rest: (3m) (6m) Even: ME Clean Odd: ME ABmat Situp Metcon At home WOD (No Equipment) Metcon (AMRAP – Rounds and Reps) (20m) 15 Seated Dips 10 Jumping Squats 15 Pike Pushups 10 Jumping junges *EOMOM:...Read more