Brandon is having a party at his place (3520 Hanover Ave, Apt 102) for his birthday on Saturday beginning at 9:00pm. Come on out!
WOD 1/15/09
Today’s WOD: 10X100M Sprint
WOD 1/14/09
Today’s WOD: “Angie” -100 Pull ups -100 Push ups -100 Sit ups -100 Squats
WOD 1/13/09
Today’s WOD: 5 Min. Double Under 5 Min. Clean and Jerk 3 Min. Double Under 3 Min. Clean and Jerk 1 Min. Double Under 1 Min. Clean and Jerk
WOD 1/12/09
Today’s WOD: Press 1-1-1-1-1 Push Pres 3-3-3-3-3 Push Jerk 5-5-5-5-5
WOD 1/9/09
Today’s WOD: PR Day -Pick a workout and get a PR. No exceptions.
WOD 1/8/09
Today’s WOD: 3 Rounds: -800M Run -50 Sit-ups -30 Med Ball Cleans
Bodyweight Skill Development Instruction
On Saturday, January 17th, Brandon will be providing instruction for all interested CrossFit RVA members on basic bodyweight skills. Some of what will be covered is: Handstands Basic Ring Work and Paralette Training Instruction will begin at 2:00pm, and last until approx. 4:00pm, with an open gym time from 4:00pm to 5:00pm. If you plan on coming, let us know …
WOD 1/7/09
Today’s WOD: Amrap 20: -5 Thrusters -7 Hang Power Cleans -9 Sumo Deadlift High Pulls
WOD 1/6/09
Today’s WOD: 21-18-15-12-9-6-3 -Pull-ups -Kettlebell Swings