*Important* We will be closed this Thursday and Friday for Thanksgiving. There’s also the distinct possibility we will be closed Friday the 30th, Brandon and I will be heading off to the CrossFit cert down in Charlotte. Sorry for the inconvenience!
WOD 11/16/07
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
WOD 11/6/07
Today’s workout was: AMRAP (As Many Rounds as Possible): -DB Pressing Snatch Balance 10 (5 right/5 left) -Pull-up 10 -It was last February, and it was 40 degrees outside.
Stocking up
Today’s workout: “Fran” 21-15-9 -Thrusters -Pull-ups Don’t worry about the cold and darkness. When you’re in the middle of a WOD, that’s the last thing you’ll be thinking about! -Working on muscle-ups in the middle of doing “Nasty Girls”
At-home training
As everyone should know by now, no CrossFit today. Brandon and I are off to spread the good word at the SBQ reception for this month’s issue. Be sure to sign up for it asap at www.sbqnow.com. If not, we will bring plenty of copies back for everyone. Who knows, you may be in it? As promised, we have rigged …
Here it is
Alright. I couldn’t wait any longer. The big news is …. We just signed a lease for a space. ~1500 square feet of high ceilings and a big garage door. Sitting on a large fenced in lot, it will be perfect for CrossFit. Tire flips and sled drags will soon be back in rotation. We don’t have a move-in date …
Big news
…coming tomorrow. Stay tuned. Also, keep an eye on this month’s Performance Menu . It comes out the first of the month, there just may be a surprise this issue. Lastly, classes will be cancelled this Thursday. Sorry for the inconvenience. We will be posting a workout late Wednesday night that everyone should be able to complete at home. Everyone …
How things change
For those of you who have been with us for awhile, you have seen CFRVA go through quite a transformation. Looking back at our old blog, we began as a group of guys who loved CrossFit, and just wanted more people to join in the fun. We started out in Byrd Park, and for a long time, about two people …
Continuing Education
As you are wrapping up your rest this weekend, check out this video on the push-press. We just ran across these during FGB, and this video helps to understand the mechanics behind it. See you out back.
WOD 10/18/2007
Our WOD’s today were: “Diane” 21-15-9 -Deadlifts -Handstand Push-ups and The 100 Burpee Challenge -Jason pushing through “Diane”