Come out and join us Friday October 24th! All info is here: https://www.facebook.com/events/1506155049643320/?context=create&previousaction=create&source=49&sid_create=4085869177#
RCSC 2014
The RCSC 2014 is coming up 11/1/14! Come out to one of the longest running strongman competitions in the country. I’m sure many of you were at, or were keeping a close eye on Nationals this weekend. This competition is a great opportunity to qualify early, and start laying the groundwork for success in 2015. SIGN-UP HERE PAPER ENTRY …
Primal Blueprint Transformation Seminar
This November we will be hosting a lifestyle seminar that will show you how to improve your health through more primal foods, better sleeping patterns, and good exercise practices. This should fill up fast so get your spot now! Location: CrossFit RVA 900 W Leigh Street Richmond, VA 23220 804-313-9348 Date: Saturday, November 15, 2014 Event Time: 3:00pm–5:30pm (Sign-in 2:25pm) …
Gymnastics Class Tomorrow!
Don’t forget to mark your calendars for tomorrow night! 7:30pm Jaci will be hosting another gymnastics class going through squats and pistols. As always this is free to any members, and all skill levels are welcome to join. See you there!
PNC VII
Basics Our next Performance Nutrition Challenge will begin soon! It’s been a long time since we’ve done a PNC, and we think that the gym is ready to rededicate themselves to eating well to improve gym performance and body composition. Dates: Bodyfat Tests: Week of 9/8 Test Workout: 9/11, during all regular workouts. 6 Weeks of Awesome Eating: 9/15-10/27. Bodyfat …
WOD 6/6/14
Strength: L3: Deadlift 5×5 @ 70% 1rm +5-10 L2: Deadlift 5×5 @ 70% 1rm +5-10 L1: Deadlift 3×5 @ 70% 1rm +5-10 Conditioning: All levels: Tabata mash-up: Push-ups Bent-over Barbell row (Med weight) Rest 5 minutes then Row 750m all out
WOD 5/29/14
Tightness holding you back in the squat? Check out this article for some tips to help loosen up ankles, hips, thoracic spine. Strength: L3: LBBS ME x 3 L2: Front Squat 7×3 @ 75% 1rm +10# L1: Bulgarian Split Squats 3×6 per leg Workout: L3: AMRAP 10: 3x Muscle-ups 6x Goblet squats (24kg/16kg) 9x Sandbag getups (50#/35#) L2: …
Why CrossFit RVA?
In 2007, when CrossFit RVA opened it’s doors, we were the only option if you were interested in doing CrossFit in Richmond, VA. We were lucky to find CrossFit early, but much has changed since then. Once, CrossFit was an underground phenomena, now you can find CrossFit Games reruns on ESPN, and CrossFit articles routinely in the media. Richmond is …
Start Planning For Next Year
Many of us have not gotten all our test times. We will reschedule these in the upcoming weeks. If you decide to do them on your own, please get a witness to record your times. The distances were 1 mile run, 400m run, 2K row and 500m row. You can do a rowing and running test in the same day, …
31 Heroes Workout
On August 3, 2013, CrossFit gyms across the nation and world will gather together to honor our heroes killed in action August 6, 2011 with a workout in an effort to raise funds for the families affected by this tragedy. All funds received will go to these families through the Navy SEAL Foundation, other like-organizations, & individual family funds. CrossFit …