Yoga is back!

Brandon Leary Articles, News/Main, Updates 0 Comments

Hope everyone is well so far this new year….announcement time! YOGA IS BACK! We will be starting up class again Sunday January 8th. Details: Schedule – Sundays 11:00am-12:15pm Thursdays 7:15pm-8:15pm Full Time Instructor – Nicole Henke Bio – Nicole brings a calming, simplicity into life. She is empowering AND HEALING. With her 200hr RYT (registered yoga teacher), she can provide …


Schedule for the week and Directions to the new gym!

Brandon Leary Articles, News/Main, Updates 0 Comments

SCHEDULE for the rest of the week: NO 7am/9:30am/12pm/3:30pm CLASSES All other classes remain the same. Saturday classes are 8:30/9:30am Monday the 26th classes are 9/10am only Tuesday the 27th classes are 6am/5:30pm/6:30pm/7:30pm ONLY   We are in a transitional phase with the Yoga program and will resume in the new year with an additional class time during the week! …


RVA Move Update: The Last One

Jake Articles, News/Main, Updates 0 Comments

It’s been awhile since the last update! Things got really busy, to the point where I have been spending most of my time at the new place, and very little in front of a computer (or at the actual, operating gym unfortunately). The official move dates are 12/19 and 20. During this time, the gym will be shut down – …


RVA Move Update #2

Jake Articles, Updates 0 Comments

At this point, anyone interested in knowing what’s going on with our move is in the loop on why we’re moving, and the slow road to get here. Now we have access to the space, and we’re beginning the process of transforming an old warehouse into an amazing place to train. It Starts Here It’s hard to imagine the transition …

Memorial Day Murph at Colonial CrossFit

Jake Articles, Updates 0 Comments

Don’t forget, NO CLASSES on Monday May 30th in observation of Memorial Day. We will be doing “Murph” at our sister gym Colonial CrossFit. It isn’t too late to sign up either! It will be a $25 donation to the Murph foundation if you or a friend want to participate. Remember this is an annual event to raise money for …

I hope this fits Clay's macros.

What’s a Macronutrient?

Matt Articles, PNC VIII, Uncategorized 0 Comments

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 …


Getting the Most Out of the CrossFit Off-Season

Brandon Leary Articles, Updates 0 Comments

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 …


Your First Day At CrossFit RVA (Part 2)

Jake Articles, Updates 0 Comments

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 …