WOD

Blue Ridge CrossFit – CrossFit Warm-up Strength Bench Press (4×10/50% | E2M) Metcon Metcon (Time) 24-18-12 AKS 24/16kg WBS 20/14# PullupCAP: (12m)

Blue Ridge CrossFit – CrossFit CONDITIONING (3 Rounds for reps) Teams of 2 | Partner WOD *CIRCUIT: 60/60 | 3 Rounds ME / Sledge |... Read More

Blue Ridge CrossFit – CrossFit Warm-up Strength Back Squat (5×9/55%) Metcon Metcon (AMRAP – Rounds and Reps) (20m) 100m Run 10 Ring Dips 10 Box... Read More

Blue Ridge CrossFit – CrossFit Warm-up Conditioning Teams of 2 | Partner WOD Metcon (Weight) (7m) AMRAP 200m Run/Row (Buy-in) ME Floor Press Rest: (3m)... Read More

Blue Ridge CrossFit – CrossFit Instructional This block will integrate METCON’s and Strength components simultaneously. Athletes will work through a periodized strength cycle focused on... Read More

Blue Ridge CrossFit – CrossFit Instructional This block will integrate METCON’s and Strength components simultaneously. Athletes will work through a periodized strength cycle focused on... Read More

Announcements Independence Day Week Schedule: Wednesday, July 05 0600-0700: CrossFit 0930-1030: CrossFit 1030-1200: Open Gym 1200-1300: CrossFit 1800-1900: CrossFit Blue Ridge CrossFit – CrossFit Instructional... Read More

Announcements Independence Day Week Schedule: Friday, June 30 0600-0700: CrossFit 0700-0715: Yoga 0700-0930: Open Gym 0930-1030: CrossFit 1030-1200: Open Gym 1200-1300: CrossFit 1700-1800: No Scheduled... Read More

Announcements Independence Day Week Schedule: Friday, June 30 0600-0700: CrossFit 0700-0715: Yoga 0700-0930: Open Gym 0930-1030: CrossFit 1030-1200: Open Gym 1200-1300: CrossFit 1700-1800: No Scheduled... Read More

Announcements SUMMER SCHEDULE: (July-September) Monday – Friday: 0600-0700: CrossFit 0700-0900: Open Gym 0900-1000: CrossFit 1000-1200: Open Gym 1200-1300: CrossFit 1800-1900: CrossFit Saturday: 0800-0900: Open Gym... Read More