bran News/Main

Today’s WOD: “Angie” 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Squats -Megan’s hands after a PR on “Angie”. Happy 1 year CrossFitting!


bran News/Main

Today’s WOD: Amrap in 15 min: 10 Wall Ball Shots 10 SDLHP 100m Sprint -or- Amrap in 15 min: 10 Box Jumps 10 Knees to Elbows 100m Sprint -Always stretch and stay well hydrated


bran News/Main

Today’s WOD: 4 Rounds: 400M Run 50 Squats -Chris and Lorena crushing the medicine balls during the WOD


bran News/Main

Shoulder Press 5 x 1        Push Press 5 x 3        Push Jerk 5 x 5      . – He didn’t get those abs from  crunches! Practice your L-sit!

WOD 12-21-07

bran WODs

Today’s WOD: Kat’s Big B-day Chipper: 24 Calorie Row 24 Overhead Sit-ups 24 Burpees 24 OHS 24 Pull-ups 24 GHD Sit-ups 24 KB Swings 24 Push-ups 24 Med Ball Cleans 24 AbMat Sit-ups 24 Thrusters 24 HSPU -For Time Can you guess how old she’ll be tomorrow?


bran News/Main

A couple new items have been added to the gear section! Check ’em out


bran News/Main

Today’s WOD’s: 9 Rounds: 5 Burpees 10 DB Pressing Snatch Balances 15 KB Swings “What Burpees?” 3 Rounds: 21 Thrusters (men=#95 women=#65) 21 Burpees

WOD 11/16/07

bran News/Main

Today’s WOD: “Seven” 7 Rounds for time of: -7 hang power cleans, #95 -7 burpees -7 deadlift high-pulls, #95 -7 push press, #95 -200 meter sprint – If the rx’d weight is too much scale back to a weight that you can perform each of the 3 movements with. -CrossFit RVA’s first dedicated company car

YOU do the impossible

bran News/Main

Petranek Fitness, a CrossFit Affiliate, in Los Angeles sells a shirt that reads, “I Do The Impossible”. This slogan reminds all of those people training at Petranek Fitness that they do what people say can’t be done on a regular basis. Now, if you’ve ever been to Crossfit RVA you’ve probably picked up on a few things, i.e. it’s always …