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 (Time) 10 RFT 10 Burpee 20 Air Squat 10 Plank Alternating Knee Tuck L/R=1 20 Tuck Crunch :60s ½ Plank after each Rd. Rx+: Vest: 20/14#Read 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 (AMRAP – Rounds and Reps) (28m) AMRAP 14 Pushup 18 Reverse Lunge L/R=2 14 Seted Dip 18 SL Vup L/R=2 200m DashRx+: Vest: 20/14#Read 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 Instructional Block will integrate METCON’s and Strength and Accessory components simultaneously. Athletes will work through a periodized strength cycle focused on “Hypertrophy” Warm-up Strength *Athletes will perform multiple “Strength” Components and omit the “Accessory” in light of the Independence Day schedule. Back Squat (4×8/60%) E2m Bench Press (4×8/60%) E2m Metcon Metcon (AMRAP – Rounds and Reps) With an (18m) Running clock: 800m Run (Buy-in) 100 Double-Under 50 ABmat Situps 50 Air Squats Then with remaining time: AMRAP 10 DL 135/95# 10 Lateral Bar Hop L/R=1 10 KB S2OH 24/16kg WT:...Read 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 Instructional Block will integrate METCON’s and Strength and Accessory components simultaneously. Athletes will work through a periodized strength cycle focused on “Hypertrophy” Warm-up Strength Shoulder Press (4×8/60%) E2M Accessory Goblet Cossack Squat (3xME/30s) CIRCUIT: 30/30 | 3rds WT: MW (Athlete choice) SA DB Hammer Curl (3xME/30s) CIRCUIT: 30/30 | 3rds WT: Athlete Choice (MW) (Alternating Reps) Metcon Metcon (Time) 21-15-09 WBS 20/14# C2B *10 Burpee over MB After each Rd.CAP: (10m)Read more

Announcements Summer Quarter Announcements: “INDIA” Cycle: Starts: 01 July 1776 Challenge: Kick-off: Monday, 01 July Through 31 July 1,776 Total reps of bodyweight exercise of choice throughout the month of July. *Possible Exercises: 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 Instructional Block will integrate METCON’s and Strength and Accessory components simultaneously. Athletes will work through a periodized strength cycle focused on “Hypertrophy” Warm-up Strength Deadlift (4×8/60% | E2M) EOMOM Accessory SA DB Hammer Curl (3xME/30s) CIRCUIT: 30/30 | 3rds WT: Athlete Choice (MW) (Alternating Reps) Metcon Metcon (AMRAP – Rounds and Reps) (14m) 7 OHS 115/75# 7 BJ Burpee 24/20″ 28 Double UnderRead more