Blue Ridge Fitness – CrossTraining Warm-up Strength Bench Press (4×9/60% | E2M) EOMOM Accessory DB Goblet Lunge (3xME/35s | 3rds) WT: MW (Athlete Choice) Rest: (35s) between sets Metcon Metcon (3 Rounds for reps) CIRCUIT: 60/30 | 3Rds 2A RKS ½ Plank Hip Rotations L/R=2 2A KB OH Reverse Lunge L/R=2 Wtd. Hip Bridge WT: 20/12kg Rx+: 24/16kgRead more

Blue Ridge Fitness – CrossTraining Warm-up Strength Back Squat (4×9/60% | E2M) EOMOM Accessory Dumbell Skull Crushers (3x35s/ME | 3Rds) WT: MW (Athlete Choice) Rest: (35s) Between sets MetconRead more

Blue Ridge Fitness – CrossTraining Warm-up Strength Shoulder Press (4×9/60%) E2M Accessory Goblet Cossack Squat (3xME/35s) CIRCUIT: 35/35 | 3rds WT: MW (Athlete choice) Metcon Metcon (3 Rounds for reps) CIRCUIT | 60/30 | 3rds AKS 24/16kg ½ Plank KB Clean 24/16kg Hollow Body *Rx+: 32/20kg Score: Count seconds as “Reps”Read more

Blue Ridge Fitness – CrossTraining Warm-up Strength Deadlift (4×9/60% | E2M) EOMOM Accessory SA DB Hammer Curl (3xME/35s) CIRCUIT: 35/35 | 3rds WT: Athlete Choice (MW) (Alternating Reps) Metcon Metcon (AMRAP – Rounds and Reps) (9m) 6 Front Rack Frwd Lunge 135/95# L/R=2 9 Deadlift 135/95# 12 BB Pushup WT: 35% of ( DL) 1RMRead more

Announcements Summer Quarter Announcements: “INDIA” Cycle: Starts: 01 July (Block 1) 1776 Challenge: Kick-off: Monday, 01 July Through 31 July Complete 1,776 Total reps of bodyweight exercise of choice throughout the month of July. *Possible Exercises: (Choose One) Pushups/Air-Squats/Pullups/Lunges/Dips/Situps…etc Independence Day Wknd Schedule: Wed, 03 July: (0600,0830,1200) Th, Fri, Sat, 04-06 July: (No classes scheduled.) Blue Ridge Fitness – CrossTraining Metcon Metcon (5 Rounds for reps) CIRCUIT: 5Rds 60s/ME Pushup + Shoulder Tap 60s/ME Jumping Lunge 60s/ME Situp 60s/ME Bench Stepup 60s/Rest Rx+: Vest: 20/14#Read more