So Richmond has this little run every year. And it’s kind of a big deal.
The Monument 10k started very early and ended with many people collapsed in puddles of their own sweat. CrossFit RVA at Byrd Park began and ended in much of the same way.

With a partner perform the following tasks:
500m row
80 Bear [...]

[Read more →]

Some of us have tried this CFRVA original in the past few days:
“Katie Brown”
As many rounds in 20 minutes of:
-9 Goblet Squats w/ a KB
-6 KB swings
-3 Sumo Deadlift High Pulls
all with a 1 pood (16kg) kettlebell
It looks easy, but it’s deceptively hard. Come try it at the Lombardy Gym, or post to comments [...]

[Read more →]

50 Box Jumps
50 Jumping Pull Ups
50 Kettlebell Swings
50 Sit Ups
50 Dumbell Hang Power Cleans
800m run
50 Back Extensions
We had a full session and everyone put out. Terry came out on top with a time of 24:26. Remember to show up on Saturday for our Byrd Park work out. It’s going to be a good time for [...]

[Read more →]

We took today off from training and experimented with a couple of work outs we’ve been crafting. Be ready when you come out to train. It’s going to be a doozy.

[Read more →]

We held our 6:30am and 5:30 pm training today and had a great turn-out at 5:30.
At 6:30am we did this:
Complete as many rounds of the following as possible in 20 minutes
5 pull-ups
10 KB swings (1.5 pood)
15 135lb Deadlifts
Bob slogged through this one to come out on top with almost 7 complete rounds. It was good [...]

[Read more →]

“Tabata Fight Gone Bad”
Complete 40 intervals of 20 seconds of work followed by ten seconds of rest. Perform 8 consecutive intervals of each of the following exercises:
Wall-ball 20 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull 75 pounds (Reps)
Box Jump 20″ box (Reps)
Push-press 75 pounds (Reps)
Beck’s burpees (Reps)
There is no additional rest between exercises.
Each exercise [...]

[Read more →]

Today we followed CFHQ and did another hero workout:
“Michael”
3 rounds for time of-
800m run
50 sit-ups
50 back extensions
Brandon took the win at 18:01. He looked like he was hopped up on ‘roids when he finished. All of us shaved at least 4 minutes off our previous “Michael” time from two months ago. This stuff is working [...]

[Read more →]

Though it was cloudy in the morning, I awoke feeling fit and well. It did not last. Rather than fading slowly, as I worked my way through our tasks at Byrd Park, it smashed like glass during this one:
21-15-9
Burpee pull-up complex
Ball slams
Box Jumps
A burpee pull-up complex is simple. Stand under a pull-up bar and perform [...]

[Read more →]

10-9-8-7-6-5-4-3-2-1 reps of
95lb Thrusters
Beck’s Burpees.
Beck’s Burpees are performed like a regular burpee with the exception of a broad jump at the completetion of the movement rather than a vertical jump.
Don’t forget to come out to Byrd Park tomorrow. Let us know how you did on this one!

[Read more →]

We’ve decided to let you rest today. I would like to, instead, submit an article by Greg Glassman. Mr. Glassman is the founder of CrossFit. I will let his work, in both programming and this article, speak for itself:
Why Fitness?

[Read more →]

From CrossFit Main:
“Karen”
150 Wall balls for time
I have the record at 4:23
We’ve acquired a solid crew that comes to train daily in the Lombardy Gym. I mentioned some of you in the news letter but I’d like to thank James, Chong, Bri, Terry, Manson, and John Scott again. You are CrossFitRVA.

[Read more →]

4 rounds of
50 four count flutter kicks
50 crunches
50 sit-ups
50 knees- to- elbows
50 leg levers
50 windshield wipers
We did this without timing the circuits. It is a rep monster but well worth it. If you’ve been working CrossFit for awhile you will return to this more “traditional” work out with an appreciation for how strong your core [...]

[Read more →]

Yesterday we got tough and tried this hero work out:
“Murph”
Run 1 mile
100 Pull-Ups
200 Push-Ups
300 Squats
Run 1 mile
You can parition the exercises as needed. If you have body armor, or a 20lb weight vest, wear it .
Without a vest I grabbed the team record at 37:28. It was difficult but impressive that Lt. Michael Murphy called [...]

[Read more →]

A la’ CrossFit RVA:
100 45lb Thrusters
75 20lb Wall Balls
50 Rolls with the Ab wheel
25 Box Jumps, 24′ Box
If you don’t have an ab wheel use your wall ball. Get on your knees and place the ball two feet ahead of you. Put both of your hands on the ball and roll out on it to [...]

[Read more →]

We had a great crew today burning through a tough workout. First time CrossFitters and seasoned veterans alike pushed through the 2050ft challenge with determination. We called it the “CrossFit RVA Marathon”:
400ft of Farmer’s Walks, holding a 50# DB and a 1.5 pood KB
300ft of Bear Crawls
7 ascents on the 10ft rope
200 ft [...]

[Read more →]