Blue Ridge Fitness – CrossTraining Warm-up Strength Reverse Grip Bench Press (4×10/50%) E2m15s Accessory Bulgarian RDL (3xME/40s) Rest: (40s) Between sets WT: MW CORE CIRCUIT Circuit (4 Rounds for reps) CIRCUIT: 40/20 | 4rds Windmill (L) Declined Side Bend (L) Windmill (R) Declined Side Bend (R) WT: MW (Athlete Choice)Read more

Blue Ridge Fitness – CrossTraining Instructional September 11th. Today we pause our normal training protocol to honor the lives lost on September 11, 2001 with a Memorial WOD. FRF 9/11 Memorial Challenge Workout (Time) 1. 50 Push-ups Run 1 or 2 flights of Stairs (up to 3 minutes) – If you have access to them 2. 50 Prisoner Squats Run 1 or 2 flights of Stairs (up to 3 minutes) 3. 50 Plank Pulses Run 1 or 2 flights of Stairs (up to 3 minutes) 4. 50 lunges (25 each leg) Run 1 or 2 flights of Stairs (up to 3 minutes) 5. 50 body Rows Run 1 or 2 flights of Stairs (up to 3 minutes) 6. 50 Bent over Y- raises Run 1 or 2 flights of Stairs (up to 3 minutes) 7. 43 Burpees*BRF Specs will be modified due to stair access: Sub 200m Run + 93...Read more

Blue Ridge Fitness – CrossTraining Warm-up Strength Reverse Grip Bent Over Row (4×10/50%) E2m15s Accessory Dumbell Bulgarian Split Squat (3xME/40s) Rest: (40s) Between sets Metcon Metcon (AMRAP – Rounds and Reps) (8m) 8 Floor Press 12 AKS Rest: (2m) (6m) 6 Deadlift 10 RKS WT: DL: 135/95# KB: 24/16kg Rx+: 155/105# 32/20kgRead more

Blue Ridge Fitness – CrossTraining Warm-up Strength Romanian Deadlift (RDL) (4×10/50%) E2m15s Accessory Dumbbell Curls (3xME/40s) Rest: (40s) Between sets WT: MW Metcon Metcon (AMRAP – Rounds and Reps) (12m) 12 RKS 10 Pullups 08 SA KB TSTR L/R=2 06 Burpee *WT: 24/16 kg *RX+: 32/20 kgRead more

Blue Ridge Fitness – CrossTraining Warm-up Strength Split Squat (4×9/60% (9L/9R)) E2M Accessory Dumbell-Upright Row (3xME/35s) Rest: (35s) WT: MW (Athlete Choice) Conditioning Partner WOD | Teams of 2 Metcon (AMRAP – Rounds and Reps) (20m) 10 Deadlift 135/95# 15 Pullup 10 Floor Press 135/95# 15 Box Jump 24/20″ Rx+: WT: 155/105# Pull: C2B BJ: 30/24″ *1 Athlete workingRead more