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). Strength Back Squat 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 (2 Arm) Kettle Bell Front Squat (3×12/MW) *(6m) *Transition: (3m) Metcon Metcon (6 Rounds for time) Sprintwork: 100m (6x) *Sets 1-3: (60s Rest) *Sets 4-6: (90s Rest)Read more

Blue Ridge Fitness – HDS-Hybrid Athlete Metcon (Time) 10 Rounds. 10 Reps. 1 Min Rest. 45lbs SandbagThrusters BO Row Cleans Metcon (Time) 8* 400m RepeatsWork: Rest Ratio 1:2Read 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. 🍻🍪 Families 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 Metcon (Weight) Bench Press: (ME/5m)ME “Max Effort” *Athlete has (8m) 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 Chest Fly (3×12/MW) *(6m) *Transition: (3m) Metcon Metcon (Time) 35 C&J 135/95#WT: 60% 1RM CAP: (5m)Read more

Blue Ridge Fitness – HDS-Hybrid AthleteRead more

Blue Ridge Fitness – HDS-Hybrid Athlete Metcon (Time) 45lbs Sandbag. Ruck To Carry Sandbag1 Mile Ruck 25 Cleans 25 Rows 1/2 Mile Ruck 25 Press Ups 25 Squats 1/2 Mile Ruck 25 Thrusters 25 Devils Press 1 Mile RuckRead more