Don’t forget to mark your calendars for tomorrow night!
7:30pm Jaci will be hosting another gymnastics class going through squats and pistols. As always this is free to any members, and all skill levels are welcome to join.
See you there!
We will be doing a Patriotic partner workout on Friday for Independence day!
Feel free to bring family, friends, or crossfitters from other gyms.
Heats will be run at 10am and 11am
4 Front Squat (185/125) (135/95) (95/65)
7 Ground to Overhead (185/125) (135/95) (95/65)
6 C2B Pullups (CoB) (Ring Rows)
Blast from the Past Byrd Park Workout this Saturday!
We will be hosting the Alpha Strongman Competition all day Saturday so Svetlana will be running a outdoor class this Saturday at the birthplace of Crossfit RVA.
Location: 600 S. Boulevard, Richmond, VA
Who: This workout is open to anyone that wants to come out! Bring your friends, family, fellow crossfitter from another gym. We encourage you to show your support by wearing a CFRVA shirt!
It’s that time of year again!
We will be attending a Flying Squirrels game on Friday, June 27th. Game time is 7:05 pm but we will be meeting in the pavilion for food and drink at 5:30 pm.
Sign up sheet is on the front desk. Tickets are 25/person with food included.
Followed by a trip to En su boca!
We will be hosting a Memorial Day Murph Challenge at CrossFit RVA on Monday May 26th, 2014 at 10am and 11am.
We encourage you to register here before the event so you can show your support during the workout with the shirt!
If you have never done the Murph challenge, here is some more information on Murph the Protector and why we are honoring his life through struggle.
LT. Michael P. Murphy (SEAL) was the officer-in-charge of a four-man SEAL element in support of Operation Red Wings, tasked with finding a key anti-coalition militia commander near Asadabad, Afghanistan. Shortly after inserting into the objective area, the SEALs were spotted by three goat herders who were initially detained and then released. It is believed the goat herders immediately reported the SEALs’ presence to Taliban fighters.
A fierce gun battle ensued on the steep face of the mountain between the SEALs and a much larger enemy force. Despite the intensity of the firefight and suffering grave gunshot wounds himself, Murphy is credited with risking his own life to save the lives of his teammates. Murphy, intent on making contact with headquarters, but realizing this would be impossible in the extreme terrain where they were fighting, unhesitatingly and with complete disregard for his own life moved into the open, where he could gain a better position to transmit a call to get help for his men.
Moving away from the protective mountain rocks, he knowingly exposed himself to increased enemy gunfire. This deliberate and heroic act deprived him of cover and made him a target for the enemy. While continuing to be fired upon, Murphy made contact with the SOF Quick Reaction Force at Bagram Air Base and requested assistance. He calmly provided his unit’s location and the size of the enemy force while requesting immediate support for his team. At one point, he was shot in the back causing him to drop the transmitter. Murphy picked it back up, completed the call and continued firing at the enemy who was closing in. Severely wounded, LT. Murphy returned to his cover position with his men and continued the battle.
LT. Murphy fought on, allowing one member of his team (Marcus Luttrell) to escape, before he was killed. For his selfless actions, LT. Michael Murphy was posthumously awarded the Congressional Medal of Honor on October 27, 2007. We honor his sacrifice and memory though The Murph Challenge. Find out more about Michael Murphy at the Memorial Foundation created in his name.
So the Open is over and you are a broken, weary Crossfitter.
Is your mobility a daily struggle?
Do your shoulders give you problems when going overhead?
Do you get no repped on OHS for not hitting depth?
Understanding how your muscles interact with each other is key for moving better, gaining flexibility, and enhancing recovery.
This seminar ensures you will come out with a clear understanding of which parts of your body need more and attention and how to give proper care.
Svetlana and Brian will go over:
• Learning about the mobility and stability demands of CrossFit
• Developing a recovery tool box to enhance performance
• Improving movement capacity via biomechanical efficiency
• Understanding deficiencies and injury risks joint by joint
• Investing in the longevity of an active lifestyle
April 12th 11am-2pm at CrossFit RVA
Order tickets via Eventbrite:
Just a reminder that we will be hold 2 times for completion and judging of 14.2.
Our time as a gym will be tomorrow Saturday March 8th at 4pm with West End, Midlo, and Colonial Crossfit. We will be having food and drinks after so remember to stick around!
If you can not make that time or would like to attempt 14.2 twice, the time to do that is today at 5:30pm. We will have judges available.
That being said, there should be no one attempting this workout tomorrow before 4pm. The gym will be closing after the regular Saturday classes and we will reconvene back at ~4.
Thanks and see you there!
Be sure to join us the next 5 Saturdays as we do the Open workouts here at RVA as well as Crossfit Midlo and West End Crossfit! The Open is a great way to bring together the community of CrossFit as we will be working out side by side with our neighboring gyms.
Athletes from RVA, West End, and Midlo are hopeful to make it to the Mid-Atlantic Regionals.
We will be watching the workout releases at the gym every Thursday night at 8pm in the lounge! Stop by and enjoy a drink with us while we get a first glance of the Open workouts.
March 8th/15th/29th we will be either going to Midlo or West End CrossFit’s or hosting them at our gym. Make sure you come out each week and stay after to enjoy some cold beverages and grilled food!
The CrossFit class on Saturday 2/22/14 will be at Belle Isle INSTEAD of at the gym. There will be no regularly scheduled 8:30/9:30 classes.
Meet at the Tredegar parking lot located at – 330 Tredegar St, Richmond, VA 23219
Wear old clothes that you wouldn’t mind getting dirty or muddy as well as older running/trail shoes.
We will be doing runs as well as multiple short workouts.