WOD 10/6/09

Today’s WOD:
10-9-8-7-6-5-4-3-2-1
Backsquats
Ring Dips
-Back squats as heavy as you can pull from the floor.
Fearless leader looking… fearless? I don’t think this photo needs any caption, to be quite honest. All I know is we need nights such as this one to happen with greater frequency.
As I stated yesterday, I’ve been zoning hard for over [...]

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Grass Fed Fitness

Hey guys,
Below is an article I had Lee Atwood, CrossFit RVA member and operator of Broadview Ranch write for the website. He’ll be at our cookout Saturday, providing all of the beef you’ll be eating, and he’ll have some for sale also. See you guys Saturday!
Grass Fed Fitness
Crossfit RVA’s motto “Elite fitness in [...]

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WOD 8/6/09

Today’s WOD:
Deadlift 3-3-3-3-3
Tabata Squats and Push-Ups

New Shirt Design! To pre-order for $15, please e-mail me at jake@crossfitrva.com. We’ll take pre-orders through Tuesday, 8/11. After that, they’ll be $20. Don’t forget to specify your size, and quantity if you want more than one!

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WOD 7/22/09

Today’s WOD:
Run 4K

-Intro to Pose Running

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WOD 6/16/09

Today’s WOD:
50-40-30-20-10
-Knees to Elbows
10-8-6-4-2
-Push Press, Heavy

-Kat rocking a handstand.

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Jake Rowell

CONTACT
Phone: (757)650-3199
E-mail: jake [at] crossfitrva.com

CERTIFICATIONS/TRAINING
-CrossFit Level 1 certified
-CrossFit Nutrition certified
-USAW Sports Performance certified
-Attended USAW Club Coach certification
-6 week strongman class with Chris Lawyer (NAS State Chair)
-Attended multiple Olympic weightlifting seminars with Chris Wilkes,.
-Attended bodyweight control/gymnastics seminar with Jim Bathurst of Beast Skills

BENCHMARKS/ACCOMPLISHMENTS
365# Back Squat
265# Clean
180# Snatch
500# Deadlift
Fran – 3:49
Cindy -25 rounds

INTERESTS
Jake has competed in both [...]

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John Huston

CONTACT
Phone: (757)817-9401
E-mail: john.r.huston [at] gmail.com

CERTIFICATIONS/TRAINING
-CrossFit Level 1 certified
-Crossfit Gymanastics certified
-CrossFit Running and Endurance Training Certified
-Attended Beast Skill advanced gymnastics seminar with Jim Bathurst

BENCHMARKS/ACCOMPLISHMENTS
365# Back Squat
450# Deadlift
190# Press
Fran – 4:49
Linda -29:27

INTERESTS
John has competed in multiple sprint and Olympic distance triathlons. He currently trains with the short term goals of competing in a 70.3 triathlon, but is [...]

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