Today’s WOD:
400m Run x 4
Tabata L-Sits
We’re finishing up a week of recovery after hitting it hard last week. What’d you guys think? Also, don’t forget to sign up for the newsletter, I’ll be sending out the August newsletter in the next few days.

-Back in the day at Byrd Park

[Read more →]

Today’s WOD:
AMRAP 15:
-10 Snatch Balances
-7 Burpees

[Read more →]

Today’s WOD(sorry about the late post):
5 Rounds:
-Max Rep Pull-Ups
-Max Rep Push-Press (75% BW Men, 50% BW Women)

-James, Angela, Kelly, and Pete will be leaving CrossFit RVA in August! It’s been fun having you guys.
-Also, have you taken any pictures at CrossFit RVA, and want to see them up on the site? E-mail them [...]

[Read more →]

Today’s WOD:
Front Squat 5×5
Press 5×5
then
AMRAP 10:
-15 Hanging Knee Raises
-15 SDLHP
-Squats and Presses should be at a moderate weight (~65%), sets across.

[Read more →]

Today’s WOD:
“MegRock”
3 Rounds:
-7 Pull-Ups, 7 Back Squats (low bar)
-24 Kettlebell Swings
3 Rounds:
-5 Pull-Ups, 5 Back Squats (low bar)
-24 Kettlebell Swings
3 Rounds:
-3 Pull-Ups, 3 Back Squats (low bar)
-24 Kettlebell Swings
-Back squats at a weight you can pull from the floor, ideally bodyweight
-24kg swings for guys, 16kg girls
Remember guys, come out tomorrow, noon - 4:30pm at the [...]

[Read more →]

Today’s WOD:
“Seven”
7 Rounds:
-7 Hang Power Cleans
-7 Burpees
-7 Sumo Deadlift High Pulls
-7 Push Press
-100M Run
Guys 95#, Girls 65#

-I’ve been waiting for this for a long time…

[Read more →]

Come support CrossFit RVA by… working out!
We’ll have a table setup in the Vitamin Shoppe at the Libbie Shopping Center (5701 W. Broad) giving people information about CrossFit. But, we’re bringing some equipment, and we’ll be running WODs from about 12:30 to 4:00pm in the parking lot. Wear your CrossFit t-shirt, [...]

[Read more →]

Today’s WOD:
400M Walking Lunges

-Broad jumps from the other day

[Read more →]

Today’s WOD:
400M Run
4 Rounds:
-15 Deadlifts
-15 Push-Ups
400M Run
4 Rounds:
-15 Deadlifts
-15 Push-Ups

-Our girls do deadlifts.

[Read more →]

Today’s WOD:
21-18-15-12-9-6-3
-KB Snatch (Right Hand)
-KB Snatch (Left Hand)
-Sit-Ups
-Broad Jumps

-Jake on the axle deadlift - 460#

[Read more →]

We’re placing the shirt order TONIGHT!
$15. Navy Blue or Lavender. We’re going to order a few extras, but the price is going up after pre-ordering is done.
Now, if you were subscribed to our fancy little newsletter, you’d already have received a reminder in your inbox a few days ago. And [...]

[Read more →]

Today’s WOD:
“What Burpees”
3 Rounds:
-21 Burpees
-21 Thrusters (men 75#, women 45#)

-Sadie hanging out by the tire

[Read more →]

Today’s WOD:
One the first minute, do one pull-up, on the second do two, and continue until you cannot complete the required number of pull-ups within the minute.
Then
3 x Max rep push-ups

[Read more →]

Today’s WOD:
5 Rounds:
-400M Run
-30 Box Jumps

-Brian executing a nice overhead sit-up.

[Read more →]

Today’s WOD:
5 Rounds:
-30 Wall Ball Shots
-6 Clean and Jerks

-That’s a 12# medicine ball going over the net.

[Read more →]