Blue Ridge Fitness – HDS-Hybrid Athlete Metcon (Time) 5 Rounds. 2 Mins Rest. 25lbs Weight Vest. 45lbs Sandbag50 Walking Lunges 20 Thrusters 20 Walk Out Press Ups 20 Bear Hug Squats Metcon (Time) 8 * 200m Sprints1:1 work : rest ratioRead more

Blue Ridge Fitness – CrossTraining POOL PARTY 😎 and MOA WOD in recognition of Lee Goldberg 🪓. August 29th; 0900-1300 Lunch provided by Firehouse Subs 🚨🚨🚨 Please BYOB (no glass) and bring a snack to share. 🍻🍪 Families WELCOME 👨‍👩‍👧‍👦 Address: 199 Stone House Rd Arden NC 28704 RSVP to the FB group or Heather Knapp (410-253-8494) . Warm-up Strength DEADLIFT Metcon (Weight) ME “Max Effort” *Athlete has (5m) to move as much wt. as possible. *WT: is athlete choice (Adjust wt as needed throughout) *Score total Reps x wt. *(10m) Total time, 5m warm-up/5m working *Transition: (2m) Accessory DB Split Squat (3×12/MW) (6m) Transition: (3m) Metcon Metcon (AMRAP – Rounds and Reps) (12m) 12 SA KB Hang Snatch 24/16kg 10 SA KB Push Press 24/16kg 8 SA KB Front Rack Step up 24/16kg*Rx+: 32/20kg *L/R=2 on all Movements.Read more

Blue Ridge Fitness – HDS-Hybrid Athlete Metcon (Time) 3 Rounds. 5 Mins Rest. 25lbs Weight Vest800m Run 50 Press Ups 50 Squats 50 Burpees 800m RunRead more

Blue Ridge Fitness – CrossTraining Announcements POOL PARTY 😎 and MOA WOD in recognition of Lee Goldberg 🪓. August 29th; 0900-1300 Lunch provided by Firehouse Subs 🚨🚨🚨 Please BYOB (no glass) and bring a snack to share. 🍻🍪 Familes WELCOME 👨‍👩‍👧‍👦 Both the WOD and Party will take place at: 59 Stone House Rd Arden NC 28704 RSVP to the FB group or Heather Knapp (410-253-8494). Warm-up Strength BENT OVER ROW Metcon (Weight) ME “Max Effort” *Athlete has (5m) to move as much wt. as possible. *WT: is athlete choice (Adjust wt as needed throughout) *Score total Reps x wt. *(10m) Total time, 5m warm-up/5m working *Transition: (2m) Accessory Dumbell Reverse Fly (3×12/MW) (6m) Transition: (3m) Conditioning Metcon (Time) 1600m Run OR 2k Row*Athlete choice *Not a BMRead more

Blue Ridge Fitness – HDS-Hybrid Athlete Metcon (Time) 21/15/12/9/5 Reps. 45lbs Sandbag. 25lbs Weighted VestClean and Jerk OH Squats Walking Lunges (front rack) Launchers (Thruster with a throw at the top)Read more