Today’s WOD: “Helen” 3 Rounds: -400M Run -21 Kettlebell Swings -12 Pull-Ups -Ari working on the farmer’s walks during last Saturday’s free workout. We had a great time, had about 20 people come out, and even had a few new people stop by. Looking forward to the next Saturday workout, we’ll keep you posted on the date.
WOD 9/29/08
Today’s WOD: Deadlift to a 1RM Suggested rep scheme: 5-3-3-2-2-2-1-1-1-1 then Tabata Push-Ups [vimeo]http://www.vimeo.com/1851892[/vimeo]
WOD 9/24/08
Today’s WOD: 30-25-20-15-10-5 -Push-Ups -Knees to Elbows Rest 5 minutes 500M Row -Coach Chris Wilkes discussing something of monumental importance. Apparently the hips.
Last Call – Olympic Weightlifting Seminar 9/21
Hey guys, one last reminder – we’re hosting an Olympic weightlifting seminar next Sunday, 9/21. Chris Wilkes, coach of OBX Weightlifting will be heading up instruction. We’ve only got a few CrossFit RVA members who are attending. This is a prime opportunity to receive instruction from one of the best weightlifting coaches in the country. Don’t miss out. Information and …
WOD 8/20/08
Today’s WOD: Tabata L-Sits then In as few sets as possible: 100 Pull-Ups 150 Kettlebell Swings -Learning the Snatch
WOD 8/12/08
Today’s WOD: Deadlift 5-5-5-5-5 then Row 500M Melanie Roach, Olympian -Don’t forget! The olympic weightlifting class will start Friday at 7:00pm AND we’re having a free workout this Saturday at 11:00am at the gym. Bring your friends!
WOD 8/8/08
Today’s WOD: -30 Burpees -30 Wall Burpees -30 Burpee Push-Outs -30 Donkey Kicks -30 Burpee Pull-Ups Keep up with the Olympics! I know I’ll be keeping up with weightlifting.
Last day to order shirts!
We’re placing the shirt order TONIGHT! $15. Navy Blue or Lavender. We’re going to order a few extras, but the price is going up after pre-ordering is done. Now, if you were subscribed to our fancy little newsletter, you’d already have received a reminder in your inbox a few days ago. And we’re going to have plenty of things to …
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