Category Archive

Today’s WOD: “Madison” 3 Rounds, 1 minute each of: -Kettlebell Cross-Chops -Pull-ups -Box Jumps -Knees to Elbows -Rest Cross-Chop Demonstration from Catalyst Athletics -Catalyst Athletics provides exercise demos, lifting oriented WODs, and has a great forum which emphasizes nutrition (Paleo, Zone, and Intermittent Fasting). There you’ll also find the Performance Menu, a monthly online journal which covers topics such as …

Today’s WOD: Hang Power Clean 3-3-3-3-3 -Due to increasing number of people coming out to train, we’ll be moving to 45 minute classes beginning February 1st. The times will be 4:45, 5:30, 6:15, and 7:00. The class will include about 15 minutes of warm-up and instruction, followed by the WOD.

Today’s WOD: 3 Rounds: -800M Run -50 Squats -30 Back Extensions The Non-Negotiability of Perfection by Jon Gilson of Again Faster -Pictures should be back soon. Technical difficulties!

Today’s WOD: 10-9-8-7-6-5-4-3-2-1 of: -Overhead Squats -Push-Presses -Handstand Push-Ups Same weight is used on Overhead Squats and Push-Presses. Sub for Handstand Push-Ups is seated shoulder presses. -Overhead squatting safely

Today’s WOD: 4 Rounds: -12 Tire Flips -100M Farmer’s Walks w/ Kettlebells -15 Box Jumps

Today’s WOD: AMRAP in 20 minutes: -5 Pull-ups -10 Kettlebell Swings -10 Wall Ball Shots -A new friend at CrossFit RVA

It’s a little late. Today’s WOD: Front Squat 1-1-1-1-1-1-1 enjoy. Clean demo from Catalyst Atheltics

Today’s WOD: “Christine” 3 Rounds: -500M Row -12 Deadlifts at bodyweight -21 Box Jumps -Kat and Megan on the C2’s

Today’s WOD: 5 rounds -50 ft walking lunges -21 burpees THEN -8 intervals tabata tuck hangs -Brandon’s left thigh

Today’s WOD: Deadlift 3-3-3-3-3 then 3 Rounds: -Max Push-ups -2 min rest and 3 Rounds: -Max Pull-ups -2 min rest There might be some site downtime over the next couple of days as we’re fixing some things. Don’t sweat it. Payments due tomorrow, you can pay online under the schedule/fees tab.