Today’s WOD:
20 Rounds:
-5 Pull-Ups
-10 Push-Ups
-15 Squats

-This is what David looks like on “test days”. Take a break from studying for exams this weekend, check out our open house.

[Read more →]

Today’s WOD:
“Michael”
3 Rounds:
-800M Run
-50 Sit-Ups
-50 Back Extensions

-Don’t forget about this Saturday’s Grand Opening. be there!
Lastly, we’re canceling the 4:45 and 5:30 class on Friday while we prepare for the grand opening. Feel free to come, just come later.

[Read more →]

Today’s WOD:
“Diane”
21-15-9
-Deadlifts
-Handstand Push-Ups

-David Powell at his first raw powerlifting competition this past weekend.

[Read more →]

Today’s WOD:
-100 Sledge hammer Strikes
-90 Double-unders or 200 Singles
-80 Sit-Ups
-70 Squats
-60 Push-Press, 45#
-50 Kettlebell Swings, 1 pood
-40 Broad Jumps
-30 Sandbag Cleans
-20 Burpee Pull-Ups
-10 Thrusters, 95#

[Read more →]

Today’s WOD:
100 Perfect Push-Ups
-Do push-ups until you have to go into a leaning rest or stop for 2 seconds or more. At that point, run 400m.
-Continue until you reach 100 push-ups

[Read more →]

Today’s WOD:
Overhead Squat
3-3-3-3-3
or
4 x 500m Row

[Read more →]

Today’s WOD:
“Karen”
-150 Wall Ball shots for time
From Catalyst Athletics
A common problem with the clean and snatch is a completely vertical extension of the body. Because we’re trying to elevate the bar in a nearly vertical path, the body must move out of the way–this means a slight layback at the top. This layback also keeps [...]

[Read more →]

Today’s WOD:
-Work on your snatches
then
-Row 2000M

-Sam enjoys the finer things of life.

[Read more →]

Today’s WOD:
“Katie Brown”
AMRAP 10:
-9 Goblet Squats
-6 Kettlebell Swings
-3 Sumo Deadlift High Pulls
-all with the same kettlebell

[Read more →]

Today’s WOD
“Thrusters in Nicole”
AMRAP 20:
-400M Run
-Thrusters*
*use your Fran weight

-The Space has come a long way.

[Read more →]

To all current members:
Whoever refers the most people who SIGN UP for monthly training during the month of May will get June for free.
Not a bad deal, right?
What’s the best way to get people to sign-up? Bring them in, and our Grand Opening on May 3rd is the perfect time to do it. [...]

[Read more →]

Today’s WOD:
3 Rounds:
-10 Deadlifts
-15 Depth Push-Ups
-20 Box Jumps
-50M Sprint
-50M Blind Bear Crawl

-Caine Wilkes with a 415 Clean and Jerk at CrossFit RVA

[Read more →]

Today’s WOD:
30-25-20-15-10-5
-Wall Ball Shots
-Overhead Sit-Ups

Chris Wilkes instructing Megan, Sarah, and Chad at this past weekend’s seminar

[Read more →]

Today’s WOD:
“Josh”
-42 Pull-Ups
-21 Overhead Squats
-30 Pull-Ups
-15 Overhead Squats
-18 Pull-Ups
-9 Overhead Squats

[Read more →]

Today’s WOD:
3 Minutes of:
-Jump Rope Singles
-Sit-Ups
-Dumbbell High Pulls
2 Minutes of:
-Jump Rope Singles
-Sit-Ups
-Dumbbell High Pulls
1 Minute of:
-Jump Rope Singles
-Sit-Ups
-Dumbbell High Pulls

Andre is pumped about this weekend’s olympic weightlifting seminar with Chris Wilkes

[Read more →]