Blue Ridge Fitness – CrossTraining Warm-up Strength Romanian Deadlift (RDL) (4×9/60%) E2m Accessory Dumbbell Curls (3xME/35s) Rest: (35s) Between sets WT: MW Metcon Metcon (AMRAP – Rounds and Reps) (20m) Run 10 AKS 12 KB Front Squat 15 Pushups 18 KB Sumo DL “Run” Starts at (100m) & Increases by ( 100m) each Rd. *WT: 24/16 kg *RX+: 32/20 kgRead more

Blue Ridge Fitness – CrossTraining Warm-up Strength Reverse Grip Bent Over Row (4×8/60%) E2M Accessory Dumbell Bulgarian Split Squat (3xME/30s) Rest: (30s) Between sets Metcon Metcon (AMRAP – Rounds and Reps) (20m) 100m SA Farmer Walk 10 SA Devils Press 100m SA Farmer Walk 10 Goblet TSTR WT: DB 55/35# Rx+: Vest: 20/14#Read more

Announcements Labor Day weekend Schedule: 31 August, Saturday: Normal scheduled 02 September, Monday (Labor Day) No scheduled classes 03 September, Tuesday: Normal schedule Blue Ridge Fitness – CrossTraining Metcon WOD #1: (No Equipment) Metcon (AMRAP – Rounds and Reps) (10m) 100m Run 10 Pushup + Shoulder Tap 20 Lunges 10 V-ups 20 Plank Jacks Rest: (4m) ( 8m) 50m Run 16 Flutter Kick 8 Jumping Squat 16 Seal Jack 8 Pike Pushup + Shoulder Tap Metcon WOD #2: (KettleBell) Metcon (AMRAP – Rounds and Reps) (24m) 14 Mountain Climber 12 AKS 10 Cossack 12 SDHP 10 Body Builders *BB: (Pushup + Plank Jack + Squat Thrust) Metcon WOD #3 (SandBag) Metcon (AMRAP – Rounds and Reps) (24m) 50m SB Farmer Carry 12 SB Pushup + Knee Tuck 24 Lateral SB Hop 10 SB Clean 20 SB SquatRead more

Announcements Labor Day weekend Schedule: 31 August, Saturday: Normal scheduled 02 September, Monday (Labor Day) No scheduled classes 03 September, Tuesday: Normal schedule Blue Ridge Fitness – CrossTraining Instructional Final Block of “INDIA” Cycle Warm-up Strength Romanian Deadlift (RDL) (4×8/60%) E2m Accessory Dumbbell Curls (3xME/30s) Rest: (30s) Between sets WT: MW Metcon Metcon (Time) 21-15-09-15-21 KB SDHP 24/20 kg Ring Dip *RX+: 32/20 kg | High Rings *CAP: (10m)Read more

Announcements Labor Day weekend Schedule: 31 August, Saturday: Normal scheduled 02 September, Monday (Labor Day) No scheduled classes 03 September, Tuesday: Normal schedule Blue Ridge Fitness – CrossTraining Group Warm-up Conditioning Buddy WOD | Teams of 3 Metcon (No Measure) CIRCUIT | 2m/1m | 3rds Worm Carry WallBall Shots Sled Push Burpees Over MBRead more