Blue Ridge Fitness – CrossTraining Instructional Benchmark/Deload Week: Athletes will be establishing benchmarks next 6 days. Metabolic training should be kept to a minimum and lower intensity. Put extra time into mobility, recovery and rest. Mild activity is recommended outside of the programming (Walking, yoga etc.) “HOTEL” Cycle begins 01 April Benchmark/Strength Back Squat (Establish 1RM) (14m) *All 1RM attempts must be judged or videoed to be submitted Back Squat (1xME) Male Athletes: Bodyweight Female Athletes: 75% Bodyweight *All ME sets must be judged or videoed to be submitted Benchmark/Stamina 100m Row (Time) 100m RowAll athletes timedRead more

Blue Ridge Fitness – CrossTraining Instructional Benchmark/Deload Week: Athletes will be establishing benchmarks next 6 days. Metabolic training should be kept to a minimum and lower intensity. Put extra time into mobility, recovery and rest. Mild activity is recommended outside of the programming (Walking, yoga etc.) “HOTEL” Cycle begins 01 April Benchmark/Strength Bench Press (Establish 1RM) (14m) *All 1RM attempts must be judged or videoed to be submitted Bench Press (1xME) Male Athletes: Bodyweight Female Athletes: 75% Bodyweight *All ME sets must be judged or videoed to be submitted Benchmark/Stamina 50m Dash (Time) *All athletes will be timedRead more

Blue Ridge Fitness – CrossTraining Warm-up Conditioning TEAMS OF 2 | PARTNER WOD Metcon (3 Rounds for reps) (6m) AMRAP A: BB Reverse Lunge 95# L/R=2 B: SB Bearhug Hold 125# Rest: (3m) (6m) AMRAP A: KB Wtd Stepup 24/16kg | 24″ B: BB OH Hold 95# Rest: (3m) (6m) AMRAP A: S2OH 95# B: 2A KB Suitcase Hold *2 Athletes working at a time. Athlete “A” on moving exercise/Athlete “B” on hold. (Can only score reps when both athletes are working simultaneously)Read more

Blue Ridge Fitness – CrossTraining Instructional “GOLF” Cycle | Block 3 | Final Week Benchmark/Deload Week begins Monday, 4/25 Warm-up Core Core Conditioning (3 Rounds for reps) TABATA: 20/10 | 3rds Russian Twist Kneeling Rotation KB FlutterWT: Athlete Choice Score: L/R=1 Metcon Metcon (AMRAP – Rounds and Reps) (22m) 500m Row/25 CAL Bike 44′ SA Suitcase Lunge 55/35# 22 MB Bearhug ABmat Situps 44 MB Butt Kicker L/R=2 22 MB PushupMB: 20/14#Read more

Announcements 2024 NCAA Brackets! Picks: must be in by Wednesday, 20 March (Midnight) Buy-in: $20 | Winner takes all! (2nd place gets their buy-in back) | Must pay in advance via cash or VENMO (@rubsomedirtonit) Link: https://picks.cbssports.com/college-basketball/ncaa-tournament/bracket/pools/kbxw63b2geydmnjyha2te===?pool-join-key=5wpa1n3gostgfgnvmr06qwc41w4sng3j&invited-by=ivxhi4tzhiytkojugq2tgnbw&via-medium=copy&ttag=FF24_lk_cbssports_cbb_bpm_copySetupInvite&sender-role=m6aynha3gae6rf Blue Ridge Fitness – CrossTraining Instructional “GOLF” Cycle | Block 3 | Week 12 Final week. Benchmark/Deload will begin next week. Warm-up Strength (13m) Bench Press (3×5/MW) Strip final set Metcon Metcon (AMRAP – Rounds and Reps) (12m) 12 Box Jump 24/20″ 6 OHS 115/75# 12 SL Vup L/R=2 6 C2B Pullup*EOMOM: 6 Bar Over Burpee (Starting Min: 2:00) *WT: 50% of OHS 1RMRead more