WOD

Blue Ridge Fitness – HDS-Hybrid Athlete Metcon (Time) 1.5 mile time trial. Metcon (Time) Quadzilla5 Rounds for time. 5 Back Squat 75% of 1RM 20 single arm overhead lunges (10 each shoulder) (40lbs) 400m Sprint max incline on treadmill 20 Box jumps (40″box) 10 Split Squat (40lbs dumbbells)
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Blue Ridge Fitness – CrossTraining Warm-up Conditioning Superset 10s Rest between exercises 90s Rest between sets Deadlift (4×4/80%) Handstand Push-ups (4xME/30s) *12m * 4m Transition Conditioning Metcon (6 Rounds for time) 6x100m Sprint *Min 1-3: 60s Rest *Min 4-6: 90s Rest
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“Great people, awesome set up and well maintained equipment. Dropped in with my wife and Owner/Coach Tom Tomlo made sure she was comfortable with the WOD and movements since she is newer to CrossTraining. Definitely recommend you stop in and check it out.” -David F.
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“Wow!! BRF is amazing. I live and work out of the country, but have a house in the area an return every couple of months. I recently started to cross fit in Peru, so i wanted to find a box close i could go to while back in the states. I walked into BRF an felt welcome from the very moment i stepped into the box. The owner Tom is amazing! Extremely knowledgeable, helpful, an encouraging in all aspects of CrossTraining. The people / members of BRF are also amazing; super friendly and supportive. I’m so lucky to have found BRF and the amazing people who go to this box.” -Kristopher L.
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“This box offers a sense of welcoming, community and comfort that is unsurpassed. There’s a sense of “family” at Blue Ridge Fitness that is beyond compare; however, each new face is welcomed with a smile and encouragement. Coach Tomlo goes above and beyond both personally and professionally to teach, guide, educate and connect with each and every member. His resume speaks for itself. As a professional, working female, often pressed for time, I appreciate a plan, strong coaching and a challenging workout complete within one hour. The box itself is large, inviting and well laid out. The equipment is stellar. Come visit the BRF family; you will not be disappointed.” -Brandie H.
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