Blue Ridge Fitness – CrossTraining Instructional Block 3: (Week 9) Final week of HOTEL Cycle Strength: Re-integrate Pressing and Pulling Olympic Lifting: Integration of the “Jerk” Conditioning: Constantly Varied Warm-up Strength Bench Press (3×5/75%) (10m) Gymnastics CIRCUIT: 30/60 | 3rds Strict Pull Up (3xME/30s) Rest: (60s) Between sets Metcon Metcon (AMRAP – Rounds and Reps) (8m) 8 Hang Snatch 6 OHS 12 Box Jump 24/20″ WT: 95/65# ( 45-50% of OHS 1RM)Read more

Announcements The “MURPH” Memorial Day Hero WOD Date: Saturday, 25 May Time: 0900 Gear: Weight vests are limited but available. Athletes consider bringing your own Rx: Athletes wishing to complete as “Official” Benchmark must have a judge. Registration: Sign-up with coaches at class Shirts: Sign-up Gender/Size/Style *Must participate to sign-up for shirts) Blue Ridge Fitness – CrossTraining Warm-up Benchmark WOD Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more about Murph click here*Athletes intending to perform official Benchmark “Rx” will need to have their own judge. * MURPH can be scaled,modified and partnered as needed.Read more

Announcements The “MURPH” Memorial Day Hero WOD Date: Saturday, 25 May Time: 0900 (1 Heat) Cookout: 1030-12 (Hamburgers and hot dogs will be provided *(Please bring side dish; ie: Coleslaw, egg-salad, fruit etc.) Gear: Weight vests are limited but available. Athletes consider bringing your own Rx: Athletes wishing to complete as “Official” Benchmark must have a judge. Registration: Sign-up with coaches at class Shirts: Sign-up Gender/Size/Style *(Must participate to sign-up for shirts) Guests: (Free guest day!) Friends, family, kids, pets all welcome 🙂 Blue Ridge Fitness – CrossTraining Warm-up Strength/Conditioning Accessory/Core (4 Rounds for reps) CIRCUIT: 40/20 | 4rds Windmill (R) Weighted Reverse Hyper Windmill (L) Deficit RDLWT: Athlete Choice YOGA Gentle/Restorative (15m) *Prepare for MURPH ( Saturday WOD )Read more

Announcements The “MURPH” Memorial Day Hero WOD Date: Saturday, 25 May Time: 0900 (1 Heat) Cookout: 1030-12 (Hamburgers and hot dogs will be provided *(Please bring side dish; ie: Coleslaw, egg-salad, fruit etc.) Gear: Weight vests are limited but available. Athletes consider bringing your own Rx: Athletes wishing to complete as “Official” Benchmark must have a judge. Registration: Sign-up with coaches at class Shirts: Sign-up Gender/Size/Style *(Must participate to sign-up for shirts) Guests: (Free guest day!) Friends, family, kids, pets all welcome 🙂 Blue Ridge Fitness – CrossTraining Warm-up Strength/Conditioning Body Building/Accessory (4 Rounds for reps) CIRCUIT: 40/20 | 4rds DB Arnold Press Warrior Lunge (L) DB Upright Row Warrior Lunge (R)WT: Athlete Choice YOGA RestorativeRead more

Announcements The “MURPH” Memorial Day Hero WOD Date: Saturday, 25 May Time: 0900 (1 Heat) Cookout: 1030-12 (Hamburgers and hot dogs will be provided *(Please bring side dish; ie: Coleslaw, egg-salad, fruit etc.) Gear: Weight vests are limited but available. Athletes consider bringing your own Rx: Athletes wishing to complete as “Official” Benchmark must have a judge. Registration: Sign-up with coaches at class Shirts: Sign-up Gender/Size/Style *(Must participate to sign-up for shirts) Guests: (Free guest day!) Friends, family, kids, pets all welcome 🙂 Blue Ridge Fitness – CrossTraining Skill Transfer Coach Led Snatch Drills Weightlifting Squat Snatch (5×3/Climbing) E105s: Starting at 50% and climbing to max complex Strength Overhead Squat (3×5/MW) (10m) Conditioning 100 Double Under (Time) *Athletes will perform AMRAP based on Wk 7 Time for 100 reps (Sc athletes perform 200 Single-Under)Read more