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: Strength: Introduction of Auxiliary Power lifting Components Olympic Lifting: Continuation with OLY progression. Conditioning: Integration of Glycolitic and Oxidative Pathways. Warm-up Strength (14m) Front Squat (3×8/65% ) Strength (12m) Wide Grip Bench Press (3×8/65%) Wide Grip Bench Press (1xME/50% | Unbroken) Compare to week 7 Weightlifting 1 Power Clean + 1 Squat Clean COMPLEX (Weight) (5×1/Climbing) (E75s) 1PC + 1 SCClimbing to heavy complex Record heaviest successful complex Front Squat (1xME/50%) Unbroken (Compare to week 7)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 Group warmup 🙂 Conditioning Metcon (AMRAP – Rounds and Reps) (25m) 1 lap 50m OH SB Carry 25m SB Walking lunge 25m SB Back peddle 25 SB Squats 25 SB Swings L/R=1*BOTH athletes working Rx+: Body Armor/Vest/RuK 20/14#Read more

Blue Ridge Fitness – CrossTraining Instructional “FOXTROT” Cycle, Block 2: Strength: Introduction of Auxiliary Power lifting Components Olympic Lifting: Continuation with OLY progression. Conditioning: Integration of Glycolitic and Oxidative Pathways. Warm-up Strength (14m) Front Rack Forward Lunge (3×7/70% | 7L/7R) (14m) Front Rack Forward Lunge (1xME/50% | (Alternating reps)) Unbroken set (Compare to Week 6) Metcon Metcon (AMRAP – Rounds and Reps) (18m) 9 MB Pike 9 MB Russian Twist L/R=1 18 Air Squat 18 HRPUMB: (20/14#) RX+: Body Armor/Vest/RuK 20/14#Read more

Blue Ridge Fitness – CrossTraining Warm-up Strength Wide Grip Bench Press (3×7/70%) (12m) Weightlifting Wide Grip Bench Press (1xME/50%) Unbroken (Compare to week 5) Complex 1 High Hang Squat Snatch + 1 Mid Hang Squat Snatch + 1 Squat Snatch Complex (Weight) HHSS + MHSS + SS Work up to heavy complex (5×1/Climbing) (E75s)*Record heaviest successful set Metcon Metcon (AMRAP – Rounds and Reps) (7m) 4 Plate OH Stepup 24/20″ | L/R=2 8 Plate Hand-Tap L/R=1 12 Plate Scissor Kick L/R=1WT: 45/25#Read more

Blue Ridge Fitness – CrossTraining Instructional “FOXTROT” Cycle, Block 2: Strength: Introduction of Auxiliary Power lifting Components Olympic Lifting: Continuation with OLY progression. Conditioning: Integration of Glycolitic and Oxidative Pathways. Warm-up Strength (14m) Sumo Deadlift (3×7/70%) (14m) Sumo Deadlift (1xME/50%) (Compare to week 6) Metcon (3 Rounds for weight) CIRCUIT: 45s/45s | 3rds Floor DB Hex Press DB Front Squat DB Gorilla Row DB RDLWT: Athlete choice Rx+: With Body Armor/Vest/RuK 20/14# ConditioningRead more