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 9 This cycle will integrate max effort work-ups to drop-sets as well as accommodate for the CF Open Warm-up Strength (13m) Bench Press (3×6/MW) Strip final set Metcon Metcon (AMRAP – Rounds and Reps) (24m) 1 Lap 50m SA Farmer Walk 12 KB Goblet Squat 6 KB S2OH 6L/6R 12 AKSWt:24/16kg Rx+: Vest: 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. Next week begins Benchmark/Deload Week Warm-up Strength (14m) Deadlift (3×5/MW) Strip final set Metcon Metcon (AMRAP – Rounds and Reps) (7m) 7 Hang Squat Clean 135/95# 1 BMU 7 Bar DipsRead more

Blue Ridge Fitness – CrossTraining Instructional “GOLF” Cycle | Block 3 | Week 12 FINAL WEEK: Benchmark/Deload Week begins next week (25-30th) Warm-up Strength (9m) Shoulder Press (3×5/workup to MW) Strip final set Metcon Metcon (Time) 200m Run 15 Snatch 95/65 300m Run 12 Snatch 115/75 400m run 09 Snatch 135/95 500m Run 06 Snatch 155/105Cap: (16m)Read more

Blue Ridge Fitness – CrossTraining Instructional “GOLF” Cycle | Block 3 | Week 12 This cycle will integrate max effort work-ups to drop-sets as well as accommodate for the CF Open Warm-up Strength (14m) Back Squat (3×5/Workup to MW) Strip final set at ME Metcon Metcon (AMRAP – Rounds and Reps) (21m) 6 Pullup 12 ABmat Situp 18 AirSquat 24 Double-UnderRead more

Announcements CF Open March Schedule: Week 3: (FINAL WEEK!) Friday: 15 March: No scheduled classes Saturday, 16 March: 0800 Open Gym | 0900 CF Open (Run in heats) Blue Ridge Fitness – CrossTraining Benchmark WOD CrossTraining Games Open 24.3 Rx (Ages 16-54) (Time) All for time: 5 rounds of: 10 thrusters, weight 1 10 chest-to-bar pull-ups Rest 1 minute, then: 5 rounds of: 7 thrusters, weight 2 7 bar muscle-ups Time cap: 15 minutes F: 65lb, 95lb M: 95lb, 135lbTo learn more about CrossTraining Games Open 24.3 Rx (Ages 16-54) click here CrossTraining Games Open 24.3 Scaled (Ages 16-54) (Time) All for time: 5 rounds of: 10 thrusters, weight 1 10 jumping chest-to-bar Rest 1 minute, then: 5 rounds of: 7 thrusters, weight 2 7 chin-over-bar pull-ups Time cap: 15 minutes F: 45lb, 65lb M: 65lb, 95lbTo learn more about CrossTraining Games Open 24.3 Scaled (Ages 16-54) click here CrossTraining...Read more