WOD

Blue Ridge CrossFit – CrossFit Warm-up Strength Bent Over Row (3×5/77.5%) (8m) Gymnastics CIRCUIT: 35/65s | 3rds Declined Pushup (3xME/35s) Rest: (65s) Between sets Metcon... Read More

Blue Ridge CrossFit – CrossFit Warm-up Strength (12m) Deadlift (3×5/77.5) Gymnastics CIRCUIT: 35/65 | 3rds L-Sit Raise (Rings) (3xME/35s) Rest: (65s) Between sets Metcon Metcon... Read More

Blue Ridge CrossFit – CrossFit Instructional Block 3: (Week 9) Final week of HOTEL Cycle Strength: Re-integrate Pressing and Pulling Olympic Lifting: Integration of the... Read More

Blue Ridge CrossFit – CrossFit Warm-up Strength Bench Press (3×5/77.5%) (12m) Gymnastics CIRCUIT: 35/65 | 3rds Strict Pull Up (3xME/35s) Rest: (65s) Between sets Metcon... Read More

Blue Ridge CrossFit – CrossFit Instructional Block 3: (Week 9) Final BLOCK of “HOTEL” Cycle Strength: Re-integrate Pressing and Pulling Olympic Lifting: Integration of the... Read More

Blue Ridge CrossFit – CrossFit Warm-up Strength Back Squat (3×5/77.5%) (12m) Gymnastics CIRCUIT: 35/65 | 3rds L-Sit Raises (Pullup Bar) (3xME/35s) Rest: (65s) Between sets... Read More

Blue Ridge CrossFit – CrossFit Instructional Block 3: (Week 9) Final BLOCK of Cycle Strength: Re-integrate Pressing and Pulling Olympic Lifting: Integration of the “Jerk”... Read More

Blue Ridge CrossFit – CrossFit Instructional Block 3: (Week 9) Final week of HOTEL Cycle Strength: Re-integrate Pressing and Pulling Olympic Lifting: Integration of the... Read More

Announcements The “MURPH” Memorial Day Hero WOD Date: Saturday, 25 May Time: 0900 (1 Heat) Cookout: 1030-12 (Hamburgers and hot dogs will be provided *(Please... Read More

Announcements The “MURPH” Memorial Day Hero WOD Date: Saturday, 25 May Time: 0900 (1 Heat) Cookout: 1030-12 (Hamburgers and hot dogs will be provided *(Please... Read More