Petranek Fitness, a CrossFit Affiliate, in Los Angeles sells a shirt that reads, “I Do The Impossible”. This slogan reminds all of those people training at Petranek Fitness that they do what people say can’t be done on a regular basis.
Now, if you’ve ever been to Crossfit RVA you’ve probably picked up [...]

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Shirts are in ahead of schedule! For those that have already given us your size and color, come pick up your shirt. For others, we have about 10 extra shirts in a variety of sizes and colors (Black or Red), so I’m sure there is something that will work for you.

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The new CFRVA t-shirts are currently in production and should be here in about a week. We should also have some big news for everyone in the next week if everything goes as planned.

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“Only those who will risk going too far can possibly find out how far one can go.”
-TS Elliott
I’ve never understood the need for a risk management department. I’ve also never worked anywhere that had one of those. Regardless, they exist and many of you [...]

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There’s been plenty of new faces around CrossFit RVA lately. Thanks to all of those who have been bringing new people out, and we look forward to training with everyone in the future.
Also, check out the new “Categories” box on the right hand side of the site. I’ve split up most of the [...]

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Here’s some info for all of you guys-
We do not workout at Byrd Park anymore on Saturday mornings at 10am.
But! We are not scaling back hours, nor are we training less. In fact, we have more people than we have ever had before.
The gym is open EVERYDAY, Monday through Friday from 5:30 to 7:15. We [...]

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I’m sure this fact is clear to anyone who has ever hopped on gymnastics rings and even tried to do a dip. The ring dip and ring push-up provide a whole new challenge when compared to the standard push-up and bar dip, and the muscle-up combines all the difficulty of ring dips with pull-ups [...]

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We did “Linda:, along with “Chloe”, a CFRVA Original. The weather is starting to cool down a bit, and it was great day to CrossFit, and we had a good crowd out back.
“Chloe”
4 Tabata Intervals of:
-Box Jumps
-Burpee
-Medicine Ball Squat Cleans
-Sledge Hammer Strikes
-Double-Unders
-Kettlebell Swings
-Row For Calories
-Wall Ball Shots
-Push-Ups
Score is the totals of all of the [...]

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Our WODs were “Angie” along with “Gina”, a CFRVA Original:
4 Rounds:
-15 Calorie Row
-15 Handstand Push-Ups
-15 95# Overhead Squats
Brandon completed it in 20:29

-Vic knocking out some pull-ups during a strong performance on “Angie”

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-from Flight Club Training
Just watch, relax, and enjoy your day off from training.

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It was a good day for CrossFit, a light drizzle kept everyone nice and cool during the workout.
We did:
5 Rounds of:
15 Box Jumps
15 Burpees
15 Tuck Jumps/Double-Unders
1 Rope Climb
as well as the CrossFit hero workout “JT”

Lastly, come more often. If you’ve been doing CrossFit for more than a month, twice a week won’t cut it [...]

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I want to make this simple for everyone so we can get back to training.
Insulin is bad. Well, elevated insulin is. Let me explain:
The body uses the hormones leptin and insulin to communicate the status of energy in your body. Simply, insulin tells your body how much energy is available and leptin how much food [...]

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Today we did another hero workout from CrossFit, “Jason”, and yet another CFRVA original:
-400M of broad jumps
Looks simple? Easy?
Yeah, I thought so. But like most easy looking workouts, it was much harder than it looked.
Rachel was the only one who took on this one today:

Also, check out this article while you’re recovering today. [...]

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Today we did another CrossFit RVA original, “Shannon”, as well “Murph”, one of CrossFit’s hero workouts
“Shannon”
As Many Rounds as Possible in 20 Minutes of:
5 135# Deadlifts
10 Renegade Man Makers
15 Box Jumps
-Stephen got 11 box jumps short of 6 rounds.

-David and Sarah working on pull-ups during the “Murph”

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