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 Coach led: (Snatch skill transfer) Weightlifting Low-Hang Squat Snatch (5×3/Climbing) E90s: Starting at 50% and climbing to max complex Strength Overhead Squat (3×5/80%) (10m) Conditioning 100 Double Under (Time) Scaled athletes perform 200 Single UnderRead 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 Metcon (3 Rounds for reps) CIRCUIT: 2m/2m | 3rds A) 250m Row (Buy-in) ME TSTR 75/55# B) 18 CAL Bike (Buy-in) ME SDHP 75/55# Rx+: 95/65# *Stagger heats as neededRead 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 Coach led: (Clean skill transfer) Weightlifting Squat Clean (5×3/Climbing) E105s: Starting at 50% and climbing to max complex Strength Front Squat (3×5/MW%) (10m) Work up to max weight @ 3×5 Conditioning MB Chest Slam (Time) For Time: (Athletes individual time will be based off Week 7 effort. Athletes without a Wk7 time will perform 100 reps for time)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 Metcon Metcon (Time) (4rds) 400m Run 20 Pullups 30 Pushups 40 Air Squats Rx+: Vest: 20/14# CAP: (28m)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 Group Warm-up 🙂 Conditioning Partner WOD | Teams of 2Read more