Alright, Ring Training has rings on sale for $50. That’s dirt cheap. If you’ve ever thought of getting a pair, now is the time. They’re great rings, portable and easy to setup. We only have one pair, we ended up getting most of our rings from another supplier as a packaged [...]

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Today’s WOD:
Jerk
3-3-3-3-3
Then
“Annie”
50-40-30-20-10
-Double Unders or Tuck Jumps
-Sit-ups

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Today’s WOD’s:
“T.I.N”
AMRAP 20 minutes:
-400M Run
-Max Thrusters
Few reminders, group classes start this Friday, February 1st. Each class will consist of warm-up, skill instruction, WOD, and supplementary work if time permits. Also, we bill the 5th-5th of each month. Payments are due on or before the 5th, so make sure to take care of [...]

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Today’s WOD:
“Helen”
3 Rounds:
-400M Run
-21 Kettlebell Swings
-12 Pull-ups

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Today’s WOD:
3 Rounds:
-800M Run
-2 Minutes rest
then
Max L-Sit test

-Jason, our resident “kettlebell guy”

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Today’s WOD:
5 Rounds:
-15 Thrusters
-15 Sumo Deadlift High Pulls

-Brittany on the box jumps during a recent “Christine”. Brittany is a personal training client of ours and competes in triathlons/ironman.

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Today’s WOD:
Snatch Grip Deadlift: 2-2-2-2-2-2-2
Then
“Nancy”
5 Rounds:
-400M Run
-15 Overhead Squats
Take a look at the upcoming events, especially the Monument Avenue 10k. We’ll be participating in it as a group, and I believe we can get a sign-up discount if we have enough people.

-Joex2 working on dumbbell cleans

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[ April 26, 2008; ] Go here for more information

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[ May 24, 2008; ] Go here for more information

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[ March 15, 2008; ] Go here for information

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[ April 5, 2008; ] Go Here for registration

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Today’s WOD:
21-18-15-12-9 of:
-Dumbbell Cleans
-Burpees

-Sandbags: New training tools at CrossFit RVA. The little guy is 65#, the big one is 205#. We’ll be making a ~135# one soon.
Interview with Mike Burgener, by Chris Wilkes of Overhead and Heavy
-Chris Wilkes just began CrossFit Chesapeake, and Coaches Team OBX Weightlifting Club.

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Today’s WOD:
4 Rounds:
-21 Kettlebell Swings
-21 Pull-ups

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“Angie”
-100 Pull-ups
-100 Push-ups
-100 Sit-ups
-100 Squats
Check out Beast Skills and their tutorials. Great stuff on bodyweight movements as well as basic gymnastics and body control.

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Today’s WOD:
“Madison”
3 Rounds, 1 minute each of:
-Kettlebell Cross-Chops
-Pull-ups
-Box Jumps
-Knees to Elbows
-Rest
Cross-Chop Demonstration from Catalyst Athletics
-Catalyst Athletics provides exercise demos, lifting oriented WODs, and has a great forum which emphasizes nutrition (Paleo, Zone, and Intermittent Fasting). There you’ll also find the Performance Menu, a monthly online journal which covers topics such as olympic weightlifting, sports [...]

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