Announcements January Challenge: Choose one for 30 days “Dry January” (No Alcohol) “AB30” (Animal Based nutrition) “Take in” (No take out/fast food) BRF Longsleeve Shirts: *Order closed LED-slinger Shirts: *Shirts are in MOA WOD: “Hammer’n Hank” Saturday, January 6th, 0900 Acknowledging Fall Most Outstanding Athlete Dr. Hank Johnson Blue Ridge Fitness – CrossTraining Instructional GOLF cycle: Block one will segregate strength from METCONS. Warm-up Strength (10m) Bent Over Row (4,6,8,10/MW) Gymnastics Ring Row | Max Effort (3min) (1xME/3m) Strength (14m) Deadlift (4,6,8,10/MW) Gymnastics MB Reverse Lunge (AMRAP – Reps) 1xME/3m | L/R=2 (Front Rack MB)Read more

Announcements January Challenge: Choose one for 30 days “Dry January” (No Alcohol) “AB30” (Animal Based nutrition) “Take in” (No take out/fast food) BRF Longsleeve Shirts: *Order closed LED-slinger Shirts: *Shirts are in MOA WOD: “Hammer’n Hank” Saturday, January 6th, 0900 Acknowledging Fall Most Outstanding Athlete Dr. Hank Johnson Blue Ridge Fitness – CrossTraining Instructional GOLF cycle: Block one will segregate strength from METCONS. Warm-up Strength Bench Press (4,6,8,10/MW) (12m) Gymnastics MB Pushup (1xME/3m) Strength Back Squat (4,6,8,10/MW) (14m) Gymnastics MB Front Squat (AMRAP – Reps) 1xME/3mRead more

Announcements January Challenge: Choose one for 30 days “Dry January” (No Alcohol) “AB30” (Animal Based nutrition) “Take in” (No take out/fast food) BRF Longsleeve Shirts: *Order closed LED-slinger Shirts: *Shirts are in MOA WOD: “Hammer’n Hank” Saturday, January 6th, 0900 Acknowledging Fall Most Outstanding Athlete Dr. Hank Johnson Blue Ridge Fitness – CrossTraining Warm-up Metcon “A” (AMRAP – Rounds and Reps) (10m) 10 G2S 95/65 20 SL Vup L/R=2 30 Double-Under Rest: (4m) Then METCON “B” “B” (AMRAP – Rounds and Reps) (8m) 8 S2OH 95/65# 16 Vup 48 Single-UnderRead more

Announcements New Years Day Schedule: Monday, 01 January 0830 Open Gym 0930 CrossTraining (No additional scheduled classes) January Challenge: Choose one for 30 days “Dry January” (No Alcohol) “AB30” (Animal Based nutrition) “Take in” (No take out/fast food) BRF Longsleeve Shirts: *Order closed Sneakers 4 Good: Shoe recycling drive. Bring your used sneakers to the lobby this month and we will ship them off to be recycled! Dec 01-Dec. 31 https://sneakers4good.com LED-slinger Shirts: *Shirts are in MOA WOD: “Hammer’n Hank” Saturday, January 6th, 0900 Acknowledging Fall Most Outstanding Athlete Dr. Hank Johnson Blue Ridge Fitness – CrossTraining Instructional GOLF cycle: Block one will segregate strength from METCONS. Warm-up Strength Bench Press (4,6,8,10/MW) (12m) Gymnastics MB Pushup (1xME/3m) Back Squat (4,6,8,10/MW) (14m) Gymnastics MB Front Squat (AMRAP – Reps) 1xME/3mRead more

Announcements New Years Day Schedule: Monday, 01 January 0830 Open Gym 0930 CrossTraining (No additional scheduled classes) BRF Longsleeve Shirts: Order closed Sneakers 4 Good: Shoe recycling drive. Bring your used sneakers to the lobby this month and we will ship them off to be recycled! Dec 01-Dec. 31 https://sneakers4good.com LED-slinger Shirts: Shirts are in MOA WOD: “Hammer’n Hank” Saturday, January 6th, 0900 Acknowledging Fall Most Outstanding Athlete Dr. Hank Johnson Blue Ridge Fitness – CrossTraining Warm-up Group Warm-up 🙂 Conditioning Teams of 2 | Partner WOD Metcon (AMRAP – Rounds and Reps) (24m) 20 Box Jump 24/20″ 24 AKS 24/16kg 20 Pullups 24 KB Clean 24/16kg *E3MOM: 50m Sled Push 255/165# Rx+: Vest 20/14# *1 Athlete working at a timeRead more