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 2 Metcon (4 Rounds for reps) CIRCUIT: 2m/1m | 2rds A: ME SB OH Carry B: ME Stone G2OS CIRCUIT: 2m/1m | 2rds A: ME SB Farmer Carry B: ME Stone G2S CIRCUIT: 2m/1m | 2rds A: ME SB Farmer Walk B: ME Stone G2H CIRCUIT: 2m/1m | 2rds A: ME SB Run B: ME Burpee Over StoneWT: Athlete choice *Both Athletes working (2m)/Both Athletes resting (1m). Athletes switch stations after (1m) Score: Total reps + total distance covered.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 Strength/Conditioning Body Building/Accessory (4 Rounds for reps) CIRCUIT: 40/20 | 4rds DB Bicep Curp DB Warrior Lunge (L) DB OH Tricep Extension DB Warrior Lunge (R)WT: Athlete Choice Mobility (15m)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 Coach led: (Snatch skill transfer) Weightlifting Mid-Hang Squat Snatch (5×3/Climbing) E75: Starting at 50% and climbing to max complex Strength Overhead Squat (3×5/77.5%) (10m) Conditioning Box Jump On-Over (AMRAP – Reps) ME Reps (For Time) Rx: 24/20″ *Time cap determined by athletes Week 5 performance.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 (AMRAP – Rounds and Reps) 3 Rounds: (6m) 200m Run (Buy-in) With remaining time: AMRAP 10 WallBall Shots 20/14# 6 MB Stepup Rest: (2m) Rx+: Vest/RuK 20/14#Read more

Announcements OTB “Out of the Box” Spring series | Session #2 Date: Saturday, 04 May Time: 0900 Location: Fletcher Park Specs: Bring Clothing you do not mind getting dirty. Gear: Sandbags will be provided. (Athletes can also bring there own). *Weight vests/RuK sacks optional 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 Mid-Hang Squat Clean (5×3/Climbing) E75s: Starting at 50% and climbing to max complex Strength Front Squat (3×5/77.5%) (10m) Conditioning Burpees to Bar (AMRAP – Reps) Athletes will perform ME B2B for time. *(Time TBD by athletes week 1 time established).*Bar 6″ distance from...Read more