Blue Ridge Fitness – CrossTraining Instructional Final Block of “FOXTROT Cycle” STRENGTH: Auxiliary Power lifts. WEIGHTLIFTING: Progressive Olympic lifting CONDITIONING: Constantly Varied Warm-up Strength (12m) Reverse Grip Bent Over Row (3×5/80%) Reverse Grip Bent Over Row (1xME/50%) Unbroken set Weightlifting COMPLEX: 1 Push Press + 2 Push Jerk Metcon (Weight) 1 PP + 2PJ (5×1/Climbing) (E75s) Metcon Metcon (AMRAP – Reps) (5m) ME Devils Press 55/35# *EMOM: 8 Pistol Squat L/R=2 *Score: the DP reps ONLYRead more

Blue Ridge Fitness – CrossTraining Instructional Final Block of “FOXTROT Cycle” STRENGTH: Auxiliary Power lifts. WEIGHTLIFTING: Progressive Olympic lifting CONDITIONING: Constantly Varied Warm-up Strength (14m) Overhead Squat (3×5/80%) Overhead Squat (1xME/50%) Metcon Metcon (AMRAP – Rounds and Reps) (20m) “CINDY” (With a twist) *Progressive Clean after each rd 185/120#*Start Clean at 1rep then add a rep each Rd. (ie. Rd1/1rep, Rd2/2reps, Rd3/3reps etc.) WT: 70% of Clean 1RMRead more

Announcements THANKSGIVING Holiday schedule: Wednesday, 22 Nov.: All classes scheduled Thursday, 23 Nov (Thanksgiving day): 0900 Friday, 24 Nov: No scheduled classes Saturday, 25 Nov.: No scheduled classes Blue Ridge Fitness – CrossTraining Warm-up Metcon Teams of 2 | Partner WOD “Grateful Gobbler” (Thanksgiving) (AMRAP – Rounds and Reps) (Teams of 2 | Partner WOD) (26m) 16 Goblet Squat 24/16kg 21 MB Burpee Slam 20/14# 16 T2B 21 WallBall Shot 20/14# *50m MB Run after each station . ( 1 Athlete works/ BOTH athletes run) *Rx+: with Body Armor/Vest/RuK 20/14#Read more

Announcements THANKSGIVING Holiday schedule: Wednesday, 22 Nov.: All classes scheduled Thursday, 23 Nov (Thanksgiving day): 0900 Friday, 24 Nov: No scheduled classes Saturday, 25 Nov.: No scheduled classes Blue Ridge Fitness – CrossTraining Warm-up Strength (14m) Sumo Deadlift (3×8/65%) Sumo Deadlift (1xME/50% (Unbroken)) (Compare to week 7) Strength (12m) Wide Grip Bent Over Row (3×8/65%) Wide Grip Bent Over Row (1xME/50% | Unbroken) Compare to week 7 Weightlifting COMPLEX: Power Snatch + Squat Snatch Complex (Weight) (5×1/Climbing) PC + SC(E60s)Read more

Announcements THANKSGIVING Holiday schedule: Wednesday, 22 Nov.: All classes scheduled Thursday, 23 Nov (Thanksgiving day): 0900 Friday, 24 Nov: No scheduled classes Saturday, 25 Nov.: No scheduled classes Blue Ridge Fitness – CrossTraining Instructional “FOXTROT” Cycle: | Block 2 (Final week of Block) This week will condense strength and weightlifting to accommodate for the Thanksgiving schedule Warm-up Strength (14m) Front Rack Forward Lunge (3×8/65% (8L/8R)) Front Rack Forward Lunge (1xME/50% (Alternating)) Unbroken (Compare to week 7) MetconRead more