Announcements BRF Longsleeve Shirts: Pre-order live through Saturday, December 30 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: Order Closed 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 (2 Rounds for reps) CIRCUIT: 2m/1m | 2rds CAL Bike MB Pushup CAL Row MB Front SquatMB: 20/14# Rx+: Vest 20/14# *1 Athlete working/1 Athlete restingRead more

Announcements BRF Longsleeve Shirts: Pre-order live through Saturday, December 30 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: Order Closed MOA WOD: “Hammer’n Hank” Saturday, January 6th, 0900 Acknowledging Fall Most Outstanding Athlete Dr. Hank Johnson Blue Ridge Fitness – CrossTraining Warm-up Athlete choice Benchmark/Strength (25m) Sumo Deadlift (Workup to 1RM) Overhead Squat (Workup to 1RM) Benchmark Olympic Lifting (15m) Snatch (Establish 1RM)Read more

Announcements BRF Longsleeve Shirts: Pre-order live through Saturday, December 30 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: Order Closed MOA WOD: “Hammer’n Hank” Saturday, January 6th, 0900 Acknowledging Fall Most Outstanding Athlete Dr. Hank Johnson Blue Ridge Fitness – CrossTraining Warm-up Athlete choice Benchmark/Strength (25m) Wide Grip Bent Over Row (Workup to 1RM) Close Grip Bent Over Row (Workup to 1RM) Front Squat (Workup to 1RM) Benchmark Olympic Lifting (15m) Clean and Jerk (Work to 1RM)Read more

Announcements DECEMBER Events: Christmas Holiday Schedule: Saturday, Dec 23: 0800 OG, 0900 CF Monday, Dec 25: Christmas Day (No scheduled classes) Tuesday, Dec 26: 0830 OG, 0930 CF (Community WOD) Wednesday, Dec 27: Normal schedule (Benchmarks begin) 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: Order Closed MOA WOD: “Hammer’n Hank” Saturday, January 6th, 0900 Acknowledging Fall Most Outstanding Athlete Dr. Hank Johnson Blue Ridge Fitness – CrossTraining Benchmark/Strength (30m) Athletes have (30m) to establish 1RM on all prescribed lifts *All 1RM attempts must be judged *At home athletes must provide video Bench Press (Establish 1RM) Wide Grip Bench Press (Establish 1RM) Close Grip Bench Press (Establish 1RM) Benchmark/Stamina 500m Row (Time) Max Effort 500m RowStaged heatsRead more

Announcements DECEMBER Events: Christmas Holiday Schedule: Friday, Dec 22: 0600 CF, 0830 CF, 0930-1200 OG, 1200 CF Saturday, Dec 23: 0800 OG, 0900 CF Monday, Dec 25: Christmas Day (No scheduled classes) Tuesday, Dec 26: 0830 OG, 0930 CF (Community WOD) Wednesday, Dec 27: Normal schedule (Benchmarks begin) 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: Pre-order live through Friday Dec 22. Sign-up sheet in lobby MOA WOD: “Hammer’n Hank” Saturday, January 6th, 0900 Acknowledging Fall Most Outstanding Athlete Dr. Hank Johnson Blue Ridge Fitness – CrossTraining Instructional Day after Christmas Community WOD Metcon Teams of 2 | Partner WOD Fit Santa (AMRAP – Rounds and Reps) (25m) 12 sandbag cleans (50/35lb) 25 feet sled push (165/125lb) 12 box on-overs (24/20″) *Rx+: Vest: 20/14# *1 Athlete workingRead more