Today’s WOD: Row 500m 25 Walking Lunges 25 Pull-Ups Run 400M 25 Box Jumps 25 Push-Ups Row 500M 25 Double Unders 25 Sit-Ups Run 400M Tom foolery in the alleyway on the Saturday snow day. Unfortunately, the hill back there is not optimal for sledding. If you guys are craving more information about CrossFit, but don’t know where to look, …
WOD 01/05/10
Today’s WOD: Diane then 100 Double Unders Last completed on 04/06/09. It looks like MacK gave birth to a 10 lb. weight plate. I find this to be rather amusing.
WOD 01/04/10
Today’s WOD: Front Squats 5×5 then AMRAP 10: 10 Wall Balls 15 Box Jumps 20 Sit-Ups Happy New Year and happy first CFRVA workout of 2010 to you too.
Class Schedule Back to Normal
As of tomorrow, we’ll be back to our regular class schedule. 2pm Team CrossFit workouts are on!
WOD 12/31/09
Today’s WOD: Back Squat 3×2 @90% then Sprints every 30 seconds 8 minutes of 100M Sprints, 4 minutes rest 4 minutes of 100M Sprints, 2 minutes rest 2 minutes of 100M Sprints
New Year’s Eve Hours
We’ll be open from 5-7pm today for open gym time. Come in, lift, do a benchmark workout, make up a workout, or just hang out.
WOD 12/30/09
Today’s WOD: Fran
WOD 12/29/09
Today’s WOD: Power Clean Max Effort x1 then Max Deadlifts (185#/115#) in 90 seconds John-Scott says any time is a good time to work out at CrossFit RVA.
WOD 12/28/09
Today’s WOD: 32 Back Squats 9 Ring Dips 21 Back Squats 15 Ring Dips 15 Back Squats 21 Ring Dips 9 Back Squats 32 Ring Dips Last completed on 1/28/09. Renae with a smooth looking weighted pull-up. Are you kidding me? 20 lbs.? Nice work!
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, …