PNC VII

Brandon Leary Articles, News/Main, Uncategorized, Updates

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

Brandon Leary Uncategorized, WODs

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

Brandon Leary Uncategorized, WODs

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?

Jake Uncategorized

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

Charlie B Endurance, Uncategorized

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

Brandon Leary Events, Uncategorized

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 …

PNC VI

Jake Events, Uncategorized

Basics Our next Performance Nutrition Challenge will begin soon. This Challenge is coming just in time to get your nutrition locked in for the CrossFit Open, so you can perform your best! Dates: RVA Bodyfat Tests: Week of 2/4 Test Workout: 2/5, during all regular workouts. 8 Weeks of Awesome Eating: 2/10-4/7. Bodyfat Retests: Week of 4/8 Retest Workout: 4/9, …

WOD 7/24/12

Jake Uncategorized, WODs

Today’s WOD: For time: 21 Overhead Squats (95/65) 10 Handstand Push-Ups 400M Run 15 Overhead Squats 10 Handstand Push-Ups 400M Run 9 Overhead Squats 10 Handstand Push-Ups 400M Run Serious mobility required for efficient overhead squats and handstand push-ups. Get those tight bits loose.

WOD 7/23/12

Jake Uncategorized, WODs

Today’s WOD: Dead Hang Clean 3×2 @ 65% Power Clean and Split Jerk 3×3 @ 65% then AMRAP 10: 10 (5 right, 5 left) Kettlebell Squat Cleans (24/16) 10 Burpees What really makes us fat. Needs more science.