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 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 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: (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 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 (AMRAP – Rounds and Reps) (28m) 100m MB Run 50 Double-Under 25 MB Mountain climber L/R=2 15 Deadlift 155/105# *E4MOM: 20 MB BurpeeMB: 20/14# Rx+: Vest/RuK 20/14# BB: 40% of DL 1RMRead 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 Low-Hang Squat Clean (5×3/Climbing) E90s: Starting at 50% and climbing to max complex Strength Front Squat (3×5/80%) (10m) Conditioning MB Chest Slam (Time) 100 RepsRead 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 (AMRAP – Rounds and Reps) With a (30m) Running Clock: 800m Run Then: AMRAP 10 Rds of “CINDY” ( Buy-in) Then: (With remaining time): AMRAP 10 Floor Press 135/95# 20 ABmat Situp 30 Double-under Rx+: “ Buy-in” With Vest 20/14# FP: 155/105#Read more