Brandon made everyone at 6:30 pm today do:
3 rounds for time of-
25 wall ball shots
20 calorie row on the C2. If you do not have a rower sub 20 75# sumo deadlift high-pulls
15 deadlifts. We used 135# and 95#
10 box jumps
5 pull-ups
Megan put it well when she said: “my shit that used to work, doesn’t [...]

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We’ve been letting our people have a go at this one:
400m run
15 thrusters
21 handstand pushups
800m run
21 thrusters
15 handstand pushups
400m run
5:30 loves this one. Love being a relative term. Let us know how you did!

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A congratulations to Megan is an order. She deadlifted for the first time today and attained a 5 rep max of 225lbs. Wow! Let her know how you feel about that next time you see her.
Good luck to Vic this weekend in his BJJ tournament. CFRVA is rooting for you!
We have good people at CrossFit [...]

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We had a good crew out this morning, James, Chong, and Bob were there, pushing hard on another CFRVA original:
400M Run
21 Snatches
21 Ball Slams
21 Burpees
400M Run
15 Snatches
15 Ball Slams
15 Burpees
400M Run
9 Snatches
9 Ball Slams
9 Burpees

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From the looks of it, that’s exactly what it was.
We relocated to our outdoor gym for the Saturday workout this past weekend, instead of going to Byrd Park. Hope everyone got the memo. It was a fun time, if you can call “Fight Gone Bad” fun.
We do.

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Hey everyone,
We’re going to hold the Byrd Park work out in the Lombardy Gym. This is an open house for all of you who have not seen it yet. It will still be at 10am, as always. Come down, bring a friend.
If you need directions please e-mail us at info@crossfitrva.com, or call (757) 650-3199

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Today we tried an CFRVA original:
4 rounds of
10 Tractor tire flips
10 Ball slam lateral jump complex, 20# ball
10 Goblet step-ups, 16kg Kettlebell, 20′ box
Chong, at the 5:30 training session, did this in 23:20
As always the tire flips are performed with a leap into and out of the tire. The ball slam lateral jump complex is [...]

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I tried this one out in the morning class recently:
4 Rounds:
-400M run
-21 75# Power Cleans
-10 Handstand Push-Ups
It’s a good one. Give it a try, and let us know how you did.

-Matt trying out our new GHD

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It’s been a couple of days, but we’ve been busy. At 6:30pm yesterday we did:
“Nicole”
Max Rounds in 20 minutes:
-400M run
-Max pull-ups
We finished up just in time to beat the rain.

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Those on our mailing list have already seen this, but I wanted to post it for everyone out there in internet land. I believe in transparency and easy communication between CrossFit RVA and everyone who trains here regularly, rarely, or not at all. Contact us if you have any questions or concerns.
Hello Everyone:
We’re still in [...]

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Everyone at 5:30 did Jackie.
Jackie? CrossFit RVA doesn’t have a C2 rower! Well actually…
“Jackie”
Row 1000 meters
50 45lb Thrusters
30 Pull-Ups
Vic, Kat, Megan, and Terrell came out and worked very hard with this one. It was everyone’s first time rowing and it ended with jello legs and smiles all around.
We have a C2 rower, new 8 and [...]

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Some of you may have got up this morning, looked outside, and realized it was snowing. Next thing on your mind may have been “Pssh, I bet the Byrd park workout is off. They wouldn’t hold a workout outside when it’s 30 degrees and snowing. Isn’t it spring yet anyways?”
Sorry [...]

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Beware the ones that look easy on paper. We’ve been pleasantly surprised that past couple of days with workouts that look straightforward and manageable, but turn out to be absolute beasts. Wait— is pleasant the word I’m looking for?
21-15-9
75lb Push Press
75lb Sumo Deadlift High-Pulls
Becks Burpees

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Once again we crafted a work out for 6:30pm that looked easy on paper but was terrible when you got down to it:
10-9-8-7-6-5-4-3-2-1
Goblet Squat Step-Ups (20 inch box)
Glute-Ham Developer Sit-Ups
To do Goblet Squat Step-Ups rack a 1.5 pood Kettlebell or dumbbell in the Goblet Squat position. Step up on the box with your right foot. [...]

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Did the cast of 300 train with CrossFit?
The short answer is yes and no, mostly yes. Watch the 300 Training Video
We’ve had a few folks call or come by CrossFit Atlanta who have somehow discovered a connection between CrossFit and the training of the 300 cast by Mark Twight of Gym Jones in Salt Lake [...]

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