Blue Ridge Fitness – CrossTraining Warm-up Accessory Dumbell Chest Press (3×12/MW) *8m Dumbell Reverse Fly (3×8/MW) *6m Metcon Metcon (Time) 30 BJ (Box Jump) 24/20′ 12 PC (Power Clean) 135/95# 20 BJ 10 PC 155/105# 10 BJ 08 PC 175/115#PC: Start @ 55% and ascend accordinglyRead more

Blue Ridge Fitness – HDS-Hybrid Athlete Metcon (Time) “Farmers walk”1000m Farmers carry with 2 60lbs weights or kettlebells. Every time you have to rest. Drop the weights and run back to the start and then back to the weights. Accumulate 1000m of farmers walk. Running back to the start doesn’t count towards distance.Read more

Blue Ridge Fitness – CrossTraining Warm-up Strength Thruster (4×3/Climbing to heavy Triple) *10m Gymnastics Knees To Elbow (3x30s/ME) *90s Rest between sets Metcon Metcon (Time) 60 DU (Double-Under) 40 PUL (Pullup) 20 PSTL (Pistol Squat) L/R=2 40 PUL 60 DU*Rx+: PUL: C2B PSTL: L/R=1 *PSTL: Alternating RepsRead more

Blue Ridge Fitness – HDS-Hybrid Athlete Metcon (Time) “Spartan 50’s”50 Reps of each with 45lbs sandbag Cleans Front Squat Front Rack lunges Thrusters Good Mornings Kneeling to Standing Ground to Shoulder Bent over Rows Over head sand bag throws Russian Twists Complete each movement before moving onto the next.Read more

Blue Ridge Fitness – CrossTraining Warm-up Strength Back Squat (2×8/70% | 2×6/75% | ME/65%) *14m Accessory Barbell-Upright Row (4×8/MW) *7m *Transition: 3m Metcon Metcon (Time) 21-15-09 HSPU (Handstand Pushup) OHS (Overhead Squat) 95/65#*Rx+: OHS: 135/95# *WT: 50-55% 1RMRead more