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New Elements of Fitness Class Begins 3/1

Learn the basics in our month long beginner's class

New Elements of Fitness Class Begins 3/1 New Elements of Fitness Class Begins 3/1

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WOD 03/09/10

by Brian

crossfit, fitness, gym, richmond, rva, strong man, sled pull
Today’s WOD:

500M Row
30 Kettlebell Swings
30 Burpees
100 Air Squats
25 Deadlifts (225#/135#)
30 Ring Dips
400M Run
15 Squat Cleans (135#/95#)
30 Chest to Bar Pull-Ups
500M Row

No flexibility and mobility class today. Normal schedule will resume next week!

{ 2 comments }

WOD 03/08/10

by Brian

crossfit, fitness, gym, richmond, rva, burpee
Today’s WOD:

Clean and Jerk
5-5-5-5-5

Zac is demonstrating what a burpee jump is supposed to look like. He gives his all, just like Brock from that motivational video. Your burpees look like that every time, right?

{ 11 comments }

WOD 03/05/10

by Brian

crossfit, fitness, gym, richmond, rva, girls, pull-ups, push-ups
Today’s WOD:

Push Press
MEx1

then

Row 1K in under 3:45 and row an additional 250M for every 10 seconds over 3:45

Most of it is gross, some of it looks bomb.

{ 18 comments }

WOD 03/04/10

by Brian

crossfit, fitness, gym, richmond, rva, girls, sand bag carry
Today’s WOD:

5 Rounds:
400M Run
10 Deadlifts (225#/155#)

{ 6 comments }

WOD 03/03/10

by Brian

crossfit, fitness, gym, richmond, rva, girls, pull-ups
Today’s WOD:

Back Squat
5×5

then

10 Rounds:
5 Dumbbell Squat Clean and Jerks (45#/25#)
5 Burpees

Who likes lifting more weight every time they come to the gym? Who wants to lift more weight in the most dynamic lifts (Olympic lifts) around? Take advantage of the Olympic weightlifting seminar that we are hosting! It’s coming up and we would like to see you all out there. You have the opportunity to work with an Olympic class coach and his sons on March 21st. Why wouldn’t you want to be there? Your complaining rights about O-lifts are revoked if you don’t have a good reason to miss the seminar.

{ 11 comments }

WOD 03/02/10

Today’s WOD:
“Cindy”
AMRAP 20:
5 Pull-Ups
10 Push-Ups
15 Squats
Last completed on 06/22/09.
RVA Endurance opened its doors for business this morning. Appropriately, Zac found a great article highlighting interval training as a method of training. Don’t train longer, train harder and smarter!
Our flexibility and mobility (yoga) class starts today. It will take place in the side [...]

16 comments Read the full article →

WOD 03/01/10

Today’s WOD:
Press
5×2
then
AMRAP 10:
15 Box Jumps
10 Push Presses (45#/25#)
5 V-Ups
Nicole pulling the sled during our recent strongman medley and Katrina watching. CrossFit always seems to turn into a spectator sport. How often do you catch yourself watching other people workout instead of focusing on your own WOD? And how often do you show [...]

16 comments Read the full article →

WOD 02/26/10

Today’s WOD:
Fight Gone Bad
3 Round workout. 5 minute rounds with 1 minute rest between rounds. 5 stations. 1 minute per station. Score is total reps.
1. Wall Balls (20#)
2. Sumo Deadlift High Pulls (75#)
3. Box Jumps (20″)
4. Push Presses (75#)
5. Row for calories
The clock does not stop [...]

13 comments Read the full article →

WOD 02/25/10

Today’s WOD:
Max Deadlift
Deadlift will either be performed from a raised height (bar will start approx. 18″ off the ground) with lifting straps allowed, or with an axle. More advanced trainees will use the bar w/ straps, less advanced will use the axle. Cutoff for advanced is 400# for guys, 200# for girls. [...]

28 comments Read the full article →

WOD 02/24/10

Today’s WOD:
Hang Power Clean
5-5-5
then
AMRAP 10:
5 Ring Dips
10 Front Squats
15 Push Press
Front squats and push press with 85#/65#.
John assumed a classic coaching pose at the recent rowing clinic and we were lucky enough to get photo evidence. Don’t act like you’ve never seen the hands on hips hunchback maneuver before. It’s all the rage [...]

13 comments Read the full article →

WOD 02/23/10

Today’s WOD:
400M Walking Lunges
Last completed on 10/01/09.
A motivational video courtesy of Zac. I kept waiting for a punch-line, but it never came. We need more blind folds at the gym.

23 comments Read the full article →

WOD 02/22/10

Today’s WOD:
Overhead Squats
5-5-5-5-5
then
4 Rounds:
400M Run
20 Pull-Ups
20 Burpees
That’s a mold for atlas stones. Jake’s making one right now.
Find the CrossFit RVA hoodie/Andrew in the picture posted to CrossFit main.

14 comments Read the full article →

WOD 02/19/10

Today’s WOD:
21-18-15-12-9
Deadlift
Hang Power Clean
Front Squat
Push Press
Done with 65#/45#.
Last completed on 02/27/08.
Don’t cut your reps or your rounds short. Don’t snit. You’d be surprised at who’s watching and counting your reps right along with you. Your time doesn’t mean anything if you don’t do the work.

17 comments Read the full article →

WOD 02/18/10

Today’s WOD:
Hang Power Snatch
3×2 @ 90%
then
3 Rounds:
50 Double Unders
30 Sumo Deadlift High Pulls (75#/45#)
We’ve got a lot of advanced CrossFitters in our midst now as is evidenced by the soon to be opening of the Advanced Class. Linear progression with your CrossFit may have ended months ago, but we still expect you to make [...]

10 comments Read the full article →

WOD 02/17/10

Today’s WOD:
Jackie
1000M Row
50 Thrusters (45#)
30 Pull-Ups
Box Jumps at 6 in the morning are not for me, but apparently these guys like them.

14 comments Read the full article →

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