A couple new items have been added to the gear section! Check ‘em out

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Today’s WOD’s:
For Time:
-Row 500m
-Run 800m
-Row 1000m
-Run 400m
or
400M Walking lunges

-I’ll give you guys one guess as to what we’ll be doing tomorrow

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It’s a rest day for everyone, and I’m sure everyone is taking advantage of it in the cold weather. We’re almost done with the pull-up bar going across the garage door, should be done early next week.
While everyone is relaxing, here’s an interesting article by Art DeVany,
Why We Get Fat
-Read up!

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Today’s WOD’s:
9 Rounds:
5 Burpees
10 DB Pressing Snatch Balances
15 KB Swings
“What Burpees?”
3 Rounds:
21 Thrusters (men=#95 women=#65)
21 Burpees

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With a good crowd of CrossFitters, we got all of the equipment moved into the new space. Thanks to everyone who came out. I’m sure everyone’s looking forward to training in the new facility.

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Today’s WOD:
“Kelly”
5 Rounds:
-400M Run
-30 Wall Ball Shots
-30 Box Jumps

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Today’s WOD’s:
AMRAP 20 minutes:
-500m Row
-Max rep push-ups
or
21-18-15-12-9-6-3
-Pull-ups
-Kettlebell Swings
Post times/thoughts to comments

-Chad going through a tough workout

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It’s Thanksgiving, and clearly we aren’t holding workouts today. We’re busy eating to our heart’s content like everyone else.
We’ll post a WOD for you guys to do tomorrow. We’ve tried it before with no luck, but post your times to the comments. It’ll be fun to see how everyone did.
See [...]

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*Important*
We will be closed this Thursday and Friday for Thanksgiving. There’s also the distinct possibility we will be closed Friday the 30th, Brandon and I will be heading off to the CrossFit cert down in Charlotte.
Sorry for the inconvenience!

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Today’s WOD:
“Seven”
7 Rounds for time of:
-7 hang power cleans, #95
-7 burpees
-7 deadlift high-pulls, #95
-7 push press, #95
-200 meter sprint
- If the rx’d weight is too much scale back to a weight that you can perform each of the 3 movements with.

-CrossFit RVA’s first dedicated company car

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Today’s workout was:
AMRAP (As Many Rounds as Possible):
-DB Pressing Snatch Balance 10 (5 right/5 left)
-Pull-up 10

-It was last February, and it was 40 degrees outside.

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Today’s workout:
“Fran”
21-15-9
-Thrusters
-Pull-ups
Don’t worry about the cold and darkness. When you’re in the middle of a WOD, that’s the last thing you’ll be thinking about!

-Working on muscle-ups in the middle of doing “Nasty Girls”

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As everyone should know by now, no CrossFit today. Brandon and I are off to spread the good word at the SBQ reception for this month’s issue. Be sure to sign up for it asap at www.sbqnow.com. If not, we will bring plenty of copies back for everyone. Who knows, you [...]

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Alright.
I couldn’t wait any longer. The big news is ….
We just signed a lease for a space. ~1500 square feet of high ceilings and a big garage door. Sitting on a large fenced in lot, it will be perfect for CrossFit. Tire flips and sled drags will soon be back in [...]

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…coming tomorrow. Stay tuned.
Also, keep an eye on this month’s Performance Menu . It comes out the first of the month, there just may be a surprise this issue.
Lastly, classes will be cancelled this Thursday. Sorry for the inconvenience. We will be posting a workout late Wednesday night that everyone [...]

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