Category Archive

Some of you may have got up this morning, looked outside, and realized it was snowing. Next thing on your mind may have been “Pssh, I bet the Byrd park workout is off. They wouldn’t hold a workout outside when it’s 30 degrees and snowing. Isn’t it spring yet anyways?” Sorry guys, but we were out there. We were tossing …

Beware the ones that look easy on paper. We’ve been pleasantly surprised that past couple of days with workouts that look straightforward and manageable, but turn out to be absolute beasts. Wait— is pleasant the word I’m looking for? 21-15-9 75lb Push Press 75lb Sumo Deadlift High-Pulls Becks Burpees

Once again we crafted a work out for 6:30pm that looked easy on paper but was terrible when you got down to it: 10-9-8-7-6-5-4-3-2-1 Goblet Squat Step-Ups (20 inch box) Glute-Ham Developer Sit-Ups To do Goblet Squat Step-Ups rack a 1.5 pood Kettlebell or dumbbell in the Goblet Squat position. Step up on the box with your right foot. Repeat …

We tried out a slightly modified version of a CrossFit NC workout. Bob and Chong got to enjoy it bright and early this morning. 2 Rounds for time: 400M run 50 squats 25 Box Jumps 25 1.5 pood kb swings 25 Wall balls We all know that CrossFit frequently includes Olympic lifts into their workouts. I couldn’t resist posting this …

So Richmond has this little run every year. And it’s kind of a big deal. The Monument 10k started very early and ended with many people collapsed in puddles of their own sweat. CrossFit RVA at Byrd Park began and ended in much of the same way. With a partner perform the following tasks: 500m row 80 Bear Complexes 80 …

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