Alright.
I couldn’t wait any longer. The big news is ….
We just signed a lease for a space. ~1500 square feet of high ceilings and a big garage door. Sitting on a large fenced in lot, it will be perfect for CrossFit. Tire flips and sled drags will soon be back in [...]

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…coming tomorrow. Stay tuned.
Also, keep an eye on this month’s Performance Menu . It comes out the first of the month, there just may be a surprise this issue.
Lastly, classes will be cancelled this Thursday. Sorry for the inconvenience. We will be posting a workout late Wednesday night that everyone [...]

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Another rainy day, but we still had a few regulars out back.
“Cindy”
As many rounds as possible in 20 minutes of:
-5 Pull-ups
-10 Push-ups
-15 Squats

-We’ve got ourselves an article in this month’s issue of Sports Backers Quarterly. Click on the picture to go to their site and subscribe so you can get an issue! [...]

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It’s still warm enough to do workouts in the rain! We don’t stop unless there’s lightning or a monsoon.
“Angie”
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
and
3 Rounds:
40 Wall Balls
30 Box Jumps
20 Burpees
10 Handstand Push-ups

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For those of you who have been with us for awhile, you have seen CFRVA go through quite a transformation. Looking back at our old blog, we began as a group of guys who loved CrossFit, and just wanted more people to join in the fun. We started out in Byrd Park, and [...]

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As you are wrapping up your rest this weekend, check out this video on the push-press. We just ran across these during FGB, and this video helps to understand the mechanics behind it. See you out back.

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Our WOD’s today were:
“Diane”
21-15-9
-Deadlifts
-Handstand Push-ups
and
The 100 Burpee Challenge

-Jason pushing through “Diane”

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Because so many new people are coming out back, we have decided to put into effect a few changes to help us better manage the workouts.
1) We will be starting workouts at 4:30pm from now on, instead of at 5:30pm. If you can come at 4:30 or 5:00, please do!
2) Workouts [...]

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We tried out a creation of Brandon’s, “Daddy Jr.”
400M Run
12 Dumbbell Snatches, 6R 6L
20 Burpees
200M Run
30 Box Jumps
200M Run
30 Wall Balls (20#)
200M Run
20 Burpees
12 Dumbbell Snatches, 6R 6L
400M Run

-Keep working on your Olympic Lifts (Clean, Jerk, and Snatch). Try to get one in a week.

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It’s Fight Gone Bad time again. Everyone made a huge effort, and the scores show it.
“Fight Gone Bad”
3 Rounds, 1 minute each of:
-20# Wall Ball
-75# Sumo Deadlift High Pull
-20″ Box Jump
-75# Push Press
-Calorie Row
-1 minute of rest follows each round
Score=total number of reps completed
Scores:
Megan - 197
Vic - 293
Joey - 274
Jason - 230
Tyler - 246
John [...]

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Another busy day at CFRVA!
The WOD was:
3 Rounds:
-100 Medicine Ball Squats
-3 Rope Climbs
-3 minute rest
Score is the longest time it took to complete a round.

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Megan hit a new pr on the backsquat yesterday, getting 205 for 3.
Good Job!

Our WOD yesterday was:
10 Rounds:
-1 minute of heavy (around 5RM weight) clean and jerks
-1 minute rest
It’s not quite cardio kickboxing, but it’ll do.

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Yesterday we did something a little different… a Burpee-Box Jump race!
30 Burpee-Box Jumps, first one done sits out
20 Burpee-Box Jumps, winner sits out
10 Burpee-Box Jumps, winner sits out
5 Burpee-Box Jumps
It pays to give it your all on this one.

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