Announcements DECEMBER Events: 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 MOA WOD: “Hammerin Hank” Saturday, January 6th, 0900 Acknowledging Fall Most Outstanding Athlete Dr. Hank Johnson Blue Ridge Fitness – CrossTraining Warm-up Strength (14m) Romanian Deadlift (RDL) (3×7/70%) Romanian Deadlift (RDL) (1xME/50%) (Unbroken) Compare to week 10 Metcon (AMRAP – Rounds and Reps) (26m) 10 OHS 95/65# 12 MB Leg Lifts L/R=2 14 MB Reverse Lunge L/R=2 16 MB Toe Tap L/R=1 18 MB Russian Twist L/R=2 MB: 20/14# Rx+: Vest 20/14# MetconRead more

Announcements DECEMBER Events: 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 Farwell WOD: Britian and Caroline: Saturday, December 16th, 0900 *Followed by Party at Britians home; 1500 (Details in Evite) MOA WOD: “Hammerin Hank” Saturday, January 6th, 0900 Acknowledging Fall Most Outstanding Athlete Dr. Hank Johnson Blue Ridge Fitness – CrossTraining Instructional Final week of “FOXTROT” cycle “Benchmark Week” will commence Dec 26-30th “GOLF” Cycle begins January 01 Strength (12m) Warm-up Reverse Grip Bent Over Row (3×8/65%) Reverse Grip Bent Over Row (1xME/50%) Unbroken set (Compare to week 11) Weightlifting COMPLEX: 1 Push Jerk + 1 Split Jerk Metcon (Weight) 1 PJ + 1 SJ (5×1/Climbing) (E75s) Metcon Metcon (AMRAP – Reps) (7m) Complex: 1 RKS + 1 Clean + 1 Snatch + 1 Front Squat *EMOM: 7 Bell Facing...Read more

Announcements DECEMBER Events: 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 Farwell WOD: Britian and Caroline: Saturday, December 16th, 0900 *Followed by Party at Britians home; 1500 (Details in Evite) MOA WOD: “Hammerin Hank” Saturday, January 6th, 0900 Acknowledging Fall Most Outstanding Athlete Dr. Hank Johnson Blue Ridge Fitness – CrossTraining Instructional Final week of “FOXTROT” cycle “Benchmark Week” will commence Dec 26-30th “GOLF” Cycle begins January 01 Warm-up Strength (14m) Overhead Squat (3×8/65%) Overhead Squat (1xME/50%) (Compare to week 11) Metcon Metcon (5 Rounds for reps) CIRCUIT: (5rds) 60s/ME Wallwalkers 60s Box Jump 24/20″ 60s DB Clean 55/35# 60s ABmat SitupRead more

Announcements DECEMBER Events: 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 Farwell WOD: Britian and Caroline: Saturday, December 16th, 0900 *Followed by Party at Britians home; 1500 (Details in Evite) MOA WOD: “Hammerin Hank” Saturday, January 6th, 0900 Acknowledging Fall Most Outstanding Athlete Dr. Hank Johnson Blue Ridge Fitness – CrossTraining Warm-up (7m) *Led by Britian & Caroline 🙂 Metcon Teams of 2 | Partner WOD Metcon (5 Rounds for reps) CIRCUIT: (5rds) ME/60s DB Hang Clean/Hollow Hang ME/60s Lateral Bench Hop/Roman Chair ME/60s Candlestick/Reverse Tabletop ME/60s DB Hex Press/1/2 Plank ME/60s Vup/Superman Hold DB: 55/35# *FGB style: (60s) Max Effort each station. Both athletes working (Athlete “A” moving/Athlete “B” holding isomentric) Reps can only be counted when athlete “B” is in holdRead more

Announcements DECEMBER Events: 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 Farwell WOD: Britian and Caroline: Saturday, December 16th, 0900 *Followed by Party at Britians home; 1500 (Details in Evite) MOA WOD: “Hammerin Hank” Saturday, January 6th, 0900 Acknowledging Fall Most Outstanding Athlete Dr. Hank Johnson Blue Ridge Fitness – CrossTraining Warm-up Strength (14m) Split Squat (3×7/70% | 7L/7R) Split Squat (1xME/50% ) 30sL/30sR Compare to week 10 Core CORE (4 Rounds for reps) CIRCUIT: 40/20 | 4rds Windmill L Windmill R Declined Plank Hip Abduction Inclined Hip bridgeWT: Athlete Choice HT: 18″ *Slow/ControlledRead more