Blue Ridge Fitness – Cross Training Instructional Block 3 (Final Block) Warm-up Strength Bench Press (4×2/92.5% | ME/70% ) (15m) Metcon Metcon (AMRAP – Rounds and Reps) (4m) AMRAP 8 SA KB H2S 4 Burpee Over Bell Rest: (2m) (4m) AMRAP 8 SA H2OH 4 BOB Rest: (2m) (4m) AMRAP 8 SA S2OH 4 BOB KB: 24/16kg Rx+: 32/20kg
WOD
Blue Ridge Fitness – Cross Training Instructional Block 3 (Final Block) Warm-up Strength Bench Press (4×2/92.5% | ME/70% ) (15m) Metcon Metcon (AMRAP – Rounds and Reps) (4m) AMRAP 8 SA KB H2S 4 Burpee Over Bell Rest: (2m) (4m) AMRAP 8 SA H2OH 4 BOB Rest: (2m) (4m) AMRAP 8 SA S2OH 4 BOB KB: 24/16kg Rx+: 32/20kg
Blue Ridge Fitness – Cross Training Instructional Block 3 (Final Block) Warm-up Strength Bench Press (4×2/92.5% | ME/70% ) (15m) Metcon Metcon (AMRAP – Rounds and Reps) (4m) AMRAP 8 SA KB H2S 4 Burpee Over Bell Rest: (2m) (4m) AMRAP 8 SA H2OH 4 BOB Rest: (2m) (4m) AMRAP 8 SA S2OH 4 BOB KB: 24/16kg Rx+: 32/20kg
Blue Ridge Fitness – Cross Training Instructional Block 3 (Final Block) Warm-up Strength Bench Press (4×2/92.5% | ME/70% ) (15m) Metcon Metcon (AMRAP – Rounds and Reps) (4m) AMRAP 8 SA KB H2S 4 Burpee Over Bell Rest: (2m) (4m) AMRAP 8 SA H2OH 4 BOB Rest: (2m) (4m) AMRAP 8 SA S2OH 4 BOB KB: 24/16kg Rx+: 32/20kg
Blue Ridge Fitness – Cross Training Instructional Block 3 (Final Block) Warm-up Strength Bench Press (4×2/92.5% | ME/70% ) (15m) Metcon Metcon (AMRAP – Rounds and Reps) (4m) AMRAP 8 SA KB H2S 4 Burpee Over Bell Rest: (2m) (4m) AMRAP 8 SA H2OH 4 BOB Rest: (2m) (4m) AMRAP 8 SA S2OH 4 BOB KB: 24/16kg Rx+: 32/20kg
Blue Ridge Fitness – Cross Training Instructional Block 3 (Final Block) Warm-up Strength Bench Press (4×2/92.5% | ME/70% ) (15m) Metcon Metcon (AMRAP – Rounds and Reps) (4m) AMRAP 8 SA KB H2S 4 Burpee Over Bell Rest: (2m) (4m) AMRAP 8 SA H2OH 4 BOB Rest: (2m) (4m) AMRAP 8 SA S2OH 4 BOB KB: 24/16kg Rx+: 32/20kg
29
Nov
Final WOD of “Block 2”
Announcements November events and schedule updates: Sneaker Recycling: Monday, November 11th – Saturday, November 30th *Bring in your old shoes to the donation box in the lobby. Toys For Tots: Drop-off: BRF or AVO *Through 30 November Thanksgiving Holiday Schedule: Wednesday, 27 November: 0600, 0830, 1200 Thursday, 28 November (Thanksgiving day) Open Gym: 0800-0900 Cross Training: 0900-1000 Friday, 29 November Open Gym: 0800-0900 Cross Training: 0900-1000 Saturday, 30 November 0800-0900 Open Gym Cross Training: 0900-1000 Blue Ridge Fitness – Cross Training Group Warm-up Coach Meg 🙂 Conditioning Teams of 2 | Partner WOD Double “CINDY” (AMRAP – Rounds and Reps) (20m) 10 Pullups 20 Pushups 30 Air-Squats*1 Athlete working
29
Nov
Final WOD of “Block 2”
Announcements November events and schedule updates: Sneaker Recycling: Monday, November 11th – Saturday, November 30th *Bring in your old shoes to the donation box in the lobby. Toys For Tots: Drop-off: BRF or AVO *Through 30 November Thanksgiving Holiday Schedule: Wednesday, 27 November: 0600, 0830, 1200 Thursday, 28 November (Thanksgiving day) Open Gym: 0800-0900 Cross Training: 0900-1000 Friday, 29 November Open Gym: 0800-0900 Cross Training: 0900-1000 Saturday, 30 November 0800-0900 Open Gym Cross Training: 0900-1000 Blue Ridge Fitness – Cross Training Group Warm-up Coach Meg 🙂 Conditioning Teams of 2 | Partner WOD Double “CINDY” (AMRAP – Rounds and Reps) (20m) 10 Pullups 20 Pushups 30 Air-Squats*1 Athlete working