Blue Ridge Fitness – CrossTraining Warm-up Metcon Metcon (AMRAP – Rounds and Reps) (30m) AMRAP 300m Run 30 Double-Under 20 RKS 10 KB Front Squat 50m SA Farmer WalkWT: 24/16kg Rx+: 32/20kg + Vest 20/14#Read more

Blue Ridge Fitness – CrossTraining Warm-up Strength Bench Press (3×12/55%) Close Grip Bench Press (3×10/65%) Reverse Grip Bench Press (3×8/75%) Conditioning Assault/ECHO Bike | Sprint work (2 Rounds for reps) ME 12,10,8 CAL Rest: (90s) between setsRead more

Blue Ridge Fitness – CrossTraining Warm-up Metcon (2 Rounds for reps) (3m) AMRAP 25 CAL Bike (Buy-in) Then: (With remaining time) ME BB Pushup + Deadlift 155/105# Rest: (3m) (3m) AMRAP 25 CAL Row (Buy-in) Then: (With remaining time) ME Clean 135/95# Rest: (3m) *RepeatWT: Start 60% of Clean 1RMRead more

Blue Ridge Fitness – CrossTraining Warm-up Strength (27m) Back Squat (3×12@ 55%) Front Squat (3×10@65%) Overhead Squat (3×8@75%) Conditioning Sprintwork 100m Sprint (AMRAP – Reps) Hillsprint (3x) 100m | 75m | 50m Rest: (90s) Between setsRead more

Announcements OUT OF THE BOX! Join us for the first “OTB” This Saturday, 4/13 Time: 0900 Location Fletcher Park *Note there WILL be Open Gym at the Box 0730-0830 **Athletes will not need any equipment just water bottle Blue Ridge Fitness – CrossTraining Instructional “Out of the Box” Spring Series | Week 1 *Todays class will be conducted of-site: Bill Moore Community Park Location: Fletcher Community Park (85 Howard Gap Rd, Fletcher, NC 28732) Time: 0900 Specs: Athletes meet at the covered picnic pavilion. No equipment required. (Dress warm for outdoor gear and bring water bottle.) **Athletes can bring a vest if you like Out of the Box | Week 1 (AMRAP – Rounds and Reps) OTB | 1Read more