Seminar Flyer This full day Seminar is 7 hours and includes classroom instruction and hands-on coaching in the Olympic lifts. The Snatch is taught for 3.5 hours, followed by lunch, then 3.5 hours on the Clean and Jerk. Coach Wilkes will go over the stages of each lift and practice skills and drills that produce better lifters, increasing efficiency in …
Paleo Potluck
Diane is hosting a Paleo Potluck at 6pm on the 27th. We’ll post her address at the gym. If you’re interested in coming, sign-up, with what dish you’ll bring, at the gym.
Rowing Clinic
John will be conducting an instruction session on the Concept 2 Rower on Saturday, February 6th at 12:30. We’ll be going over basic technique and individual correction so you guys can improve efficiency on the rower. John is certified through CrossFit, in a course taught directly by the folks at Concept 2. The clinic will be an hour in length, …
CrossFit RVA Performance Nutrition Challenge
We’re going to be holding a “Performance Nutrition Challenge” beginning 2/1/10. First, why? I don’t know of anyone in the gym who can’t benefit from an improved diet. To put it simply, you spend at most 5-7 hours a week in the gym, but what you do with the other 160+ hours a week is just as important. I’ll let …
CrossFit RVA Dodgeball Games
Some of you may already know, but several CrossFit RVA members formed a dogeball team for the River City Sports and Social Club. Please come out and cheer them on! Here’s the schedule. Tue 01/19/10 8:05pm Super Social #75 We All Got Big Snatches #73 Boomshakalaka Court 7 Thu 01/28/10 7:15pm Super Social #13 PICKED LAST IN GYM CLASS #75 …
Help Us (and your wallet) Grow
During the month of January, bring in your friends, family, or co-workers to try CrossFit. If they sign up, you get the month of February for free. Simple as that. This isn’t retroactive, and you only get one month off, even if you convince your entire extended family to sign-up! Please make sure that if you are bringing someone in, …
CrossFit RVA Open House/Free Workout
Come out to see CrossFit RVA’s new location and try a free group class! CrossFit RVA is a gym dedicated to developing extremely fit, well-rounded trainees. We train in groups of 5-15 athletes, always with instruction from a qualified trainer. We provide trainees with all the necessary tools to achieve their fitness goals; not just a gym to work out …
Dodgeball Sign-Ups
I’m going to just re-post the information that Kyle posted on the comment board. If something is wrong/incorrect, let me know and I’ll edit it. For all that are interested, post here, it will make it easier to consolidate all your dodgeball related information. Dodgeball – Dec/Jan Sign Ups : Thurs Dec 3rd at Home Team Grill (Fan) Shirt Pick-Up/ …
CrossFit RVA Halloween WOD/Party
We’re going to be having a little get together for Halloween! On Friday, October 30th, we’ll get in costumes for the WODs that day, followed by food/drinks afterward. Please let me know if you’ll be coming/wearing a costume, and if you can bring any food for the night’s festivities.
CrossFit RVA Bike Ride
On Saturday 10/3, we’ll be riding through the streets of Richmond and beyond. Exact course TBD, but expect up to 20-25 miles total, with a big rest somewhere in the middle. We’ll take it at the pace of the slowest person, and enjoy ourselves in the process. Meet up at the Space at 10:00am with your bike. Please comment here …