I hope this fits Clay's macros.

What’s a Macronutrient?

Matt Articles, PNC VIII, Uncategorized Leave a Comment

You know what to eat and where to buy it. You’ve met up with your teams, cooked your weekly meals and are ready to support each other through the next six weeks. What do you do next? Micronutrients and Macronutrients For simplicity we’ll quickly define the two main components of the food you eat: 1) Micronutrients are essentially what we’ve …

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Getting the Most Out of the CrossFit Off-Season

Brandon Leary Articles, Updates Leave a Comment

We are SUPER early in the CrossFit “season”, which we mark as the period starting after the Open and leading up the the following Open. Consider this the off-season! Many gyms approach this differently, but we have found that structuring in a broad yearly fashion helps our athletes of all skill levels get the most out of their training. The …

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Your First Day At CrossFit RVA (Part 2)

Jake Articles, Updates Leave a Comment

Get To It Class begins promptly at the scheduled time. Make sure you’re in the main training area; if you’re somewhere else in the gym, you may not hear the Instructor start class. Class begins with a group warm-up. The Instructor will lead the group through a 10-15 minute warm-up, explaining all movements, demonstrating them, and coaching members to perform …

Eat these types of foods

What’s new about the Performance Nutrition Challenge?

Matt Articles, PNC VIII Leave a Comment

Progress is our passion. From workouts, to programming, equipment, or the overall experience of training at CrossFit RVA we are continually scrutinizing results and overhauling our methods to deliver the maximum dose of effectiveness for the widest population. Our long running Performance Nutrition Challenge (PNC) is no different. For our eighth iteration of the PNC we are offering new guidelines …

Performance Nutrition Challenge VIII Announcement

Matt Articles, PNC VIII, Updates Leave a Comment

After reading your survey results we’ve created a new, improved Performance Nutrition Challenge. Since we’ve revamped the PNC, spots will be limited! *** Sign up here: https://goo.gl/32XtZc*** Performance Nutrition Challenge (PNC) VIII is a CrossFit RVA member only competition that focuses on food quality, caloric quantity, and macro-nutrient ratios and timing Runs from: 6/21-8/02 Test Week (3 body fat scale …

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Your First Day At CrossFit RVA (Part 1)

Jake Articles, Updates Leave a Comment

Congratulations! You just joined a training facility that is dedicated to helping you achieve your goals in a fun, challenging group class environment. The first step is often the hardest, and as a member, you’re already made that step. Now that you’re a member of the gym, your next challenge is to begin training with us and integrate into the …

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Memorial Day Weekend Schedule

Brandon Leary Articles, News/Main, Updates Leave a Comment

This weekend’s schedule is as follows…… Saturday: Normal 8:30/9:30 am classes are a go! Sunday: 11am Yoga with Mina Monday: Memorial Day Murph – Free to everyone that wants to come. Bring a family member or friend and support our nation. Heats start at 9:00am and 10:30am