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 Warm-up Strength Deadlift (3×12/52.5%) Sumo Deadlift (3×10/62.5%) Romanian Deadlift (RDL) (3×8/72.5%) Conditioning Sprintwork 125m Row (Time) Full Drag Damper2xME Rest: (90s) Between setsRead more

Blue Ridge Fitness – CrossTraining Warm-up Metcon Metcon (AMRAP – Rounds and Reps) (6m) AMRAP 6 G2S 135/95# 8 BFB Rest: (3m) (5m) AMRAP 5 S2OH 115/75# 7 BOB Rest: (3m) (4m) AMRAP 4 G2OH 95/65# 6 Burpee 2 Plate 2″WT: 50-55% of Clean 1RMRead more

Blue Ridge Fitness – CrossTraining Warm-up Strength Bench Press (3×12/52.5%) Close Grip Bench Press (3×10/62.5%) Reverse Grip Bench Press (3×8/72.5%) Conditioning Assault/ECHO Bike | Sprint work (2 Rounds for reps) 2×12 CAL Rest: (90s) between setsRead more

Blue Ridge Fitness – CrossTraining Warm-up Metcon Metcon (AMRAP – Rounds and Reps)Read more

Blue Ridge Fitness – CrossTraining Warm-up Strength (27m) Back Squat (3×12@ 52.5%) Front Squat (3×[email protected]%) Overhead Squat (3×[email protected]%) Conditioning Sprintwork 100m Sprint (Time) Hillsprint (2x) Rest: (90s) Between setsRead more