Today we did the hero works “JT”, “Murph”, and “Michael”, all named after SEALS who died in Afghanistan on 6/28/2005. They were all tough, and everyone who did them did a great job.

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Check out the surprise appearance of a CrossFit RVA shirt on CrossFit’s main page, 6/25/2007

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here, having fun, and getting stronger.
Here’s a little creation of Matt’s. Try it at home, or better yet try it over here.
5 Rounds of:
1 minute row for cals
1 minute max bodyweight deadlifts

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Brandon, Matt, and I will all be out of town this Friday and Saturday. Friday afternoon’s classes and Byrd Park will be cancelled.
Sorry! Won’t happen again.

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Alright, folks. We’re making some changes.
1). The 0630 class is being done away with. We will restart it if there is a demand, but as of now it is done.
2). We are considering starting a mid-morning class a couple days a week. This is for all you firefighters, police officers, or mothers who have mornings [...]

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