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 Metcon (AMRAP – Rounds and Reps) (14m) 28 Double Under 7 C2B 28 Air Squat 7 Pull up Rest: 3 min (12m) 14 Push up 6 Pistol L/R = 2 14 Abmat Sit-up 6 T2B *RX+ Vest 20/14# Ruck 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 Instructional OTB2 | Spring Series | WOD 2 Meeting at Fletcher Park (Far back lot) Step off 0900. Gear: Clothing you don’t mind getting dirty. Sandbags will be provided but athletes are encouraged to bring one if they have one. (Weight Vests/RuK’s are optional for Rx+) Conditioning Partner WOD |...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 Strength/Conditioning Body Building/Accessory (4 Rounds for reps) CIRCUIT: 40/20 | 4rds DB Chest Fly DB Bulgarian Split Squat (L) DB Reverse Fly DB Bulgarian Split Squat (R)WT: Athlete Choice Mobility (15m)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 Instructional “HOTEL” Cycle | Week 5 | Block 2 Block 2 will bring in an increased frequency in Metabolic Conditioning, designated Olympic Lifting and strength Components. Warm-up Coach led: (Snatch skill transfer) Weightlifting High Hang Squat Snatch (5×3/Climbing) EMOM: Starting at 50% and climbing to max complex Strength Overhead Squat...Read more

Blue Ridge Fitness – CrossTraining Instructional “HOTEL” Cycle | Week 5 | Block 2 Block 2 will bring in an increased frequency in Metabolic Conditioning, designated Olympic Lifting and strength Components. Warm-up MetconRead more