Today’s WOD:
AMRAP 20:
-10 Broad Jumps
-10 Kettlebell Swings
-3 Renegade Man Makers

[Read more →]

Today’s WOD:
3 Rounds:
-800M Run
-15 Dumbell Clean and Jerks

-The Clean and Jerk with dumbbells parallels its barbell counterpart in that while less technical and usually easier to learn, both require speed and explosiveness to execute properly.

[Read more →]

[ June 22, 2008; 10:00 am to 2:00 pm. ] Chris Wilkes will be by again for a few hours to give a helping hand with the olympic lifts. Come check it out if you’re interested in the lifts (this is NOT a formal seminar).

[Read more →]

Today’s WOD:
“Angie”
-100 Pull-Ups
-100 Push-Ups
-100 Sit-Ups
-100 Squats

-One of the events from my strongman contest this past weekend. This is a medley with a 200# atlas stone and 200# keg, carrying both 50′.

[Read more →]

Today’s WOD:
Deadlift
3-3-3-3-3
and
Press
3-3-3-3-3

[Read more →]

No classes will be held today. Hopefully everyone already knows at this point, but please call anyone you know and let them know, I’m sure there’s someone who we haven’t told! See you tomorrow!

[Read more →]

Today’s WOD:
“Annie”
50-40-30-20-10
-Double-unders
-Sit-Ups

[Read more →]

Today’s WOD:
5 Rounds:
-400M Run
-15 Burpee Pull-Ups

-Burpee Pull-Ups today

[Read more →]

Today’s WOD:
5 Rounds:
-7 Team Tire Flips
-10 SDLHP
-10 Sandbag Cleans
Tire flips performed with a partner, SDLHP and Sandbag cleans must be completed by each partner, only one partner can be working at a time.

-Brian and Bart on the tire flips today.

[Read more →]

Today’s WOD:
9 Rounds:
-5 Thrusters (95# guys, 65# girls)
-5 Kettlebell Swings (24kg guys, 16kg girls)
-5 Box Jumps (24″)

-Relaxing at CrossFit RVA

[Read more →]

Today’s WOD:
“PVC/Broomstick Mile”
-all with pvc or a broomstick
25 Back Squats
25 Front Squats
25 Overhead Squats
400M Run
25 Presses
25 Push Presses
25 Push Jerks
400M Run
50 Hang Squat Cleans
400M Run
50 Hang Squat Snatches
400M Run
A 5′ length of PVC is a great training tool to have around the house. It’s as cheap as it gets, and can be used for [...]

[Read more →]

Today’s WOD:
“Daniel”
-50 Pull-Ups
-400M Run
-21 Thrusters
-800M Run
-21 Thrusters
-400M Run
-50 Pull-Ups
CFRVA is getting a little more press, this time on Richmond.com. What’s next, the Washington Post? Kidding.

[Read more →]

Today’s WOD:
400M Walking Lunges

Check out Mark’s Daily Apple

[Read more →]

Today’s WOD:
10 Rounds:
-5 Burpees
-10 Ball Slams
-15 Kettlebell Swings

-Jake at this past weekend’s weightlifting competition, with several less plates on the bar than yesterday’s picture. Talk with us if you’re interested in doing more olympic weightlifting. There’s a competition coming August 10th in Norfolk, plenty of time to get ready for it!
An article about [...]

[Read more →]

Today’s WOD:
-Clean and Jerk 10×1
-Front Squat to a heavy single
or
2 Rounds:
-500M Row
-30 Thrusters w/ bar
-20 Push-Ups

[Read more →]