Personal Training

For many people, our CrossFit group classes will satisfy their need for superior fitness levels, yet the group classes are not the ideal solution to every person and situation. Whether you feel that you need a quick “jump-start” before you begin group classes, have specific goals, play a sport, or just feel the need for more personalized instruction, personal training may be the best option.

I started training at CrossFit RVA in March of 2007. I weighed 240 pounds. I couldn’t slowly jog more than 400 meters. However, crossfitting four to five days a week in conjunction with the zone diet, I have lost over 50 pounds (and am still losing!) With the help of Brandon and Jake’s coaching for the first time in my life I can do kipping pull-ups, real honest-to-God push-ups, and run a mile without stopping. Not only has my metabolic conditioning improved dramatically but CrossFit doesn’t scare women away from lifting heavy weight and I can now say I am able to deadlift 315 pounds and backsquat 245 pounds.

-Megan Wood

Personal Attention for General Fitness

For some, heading straight into the CrossFit group classes may seem overwhelming. We use a variety of movements that can be unfamiliar and awkward at first, and personal instruction is the best way to acquaint yourself with a large staple of effective exercises and ensure that you are performing them correctly. If you are just getting back into an exercise program, maybe entirely new to exercise, or feel that you have special needs which require personal attention, we can provide the instruction you need. In this capacity we have worked with the overweight, the recently sedentary, and those completely unfamiliar with proper exercise mechanics. This is the “Personal Training” most are familiar with, using basic CrossFit principles to achieve your goals of weight loss, fitness, and health.

Without your assistance and the Crossfit methodology (thanks Coach!), I don’t think I would have been able to obtain my goal to succeed in making it on the Henrico County SWAT Team.
The level of intensity during our workouts was something that I have never experienced before. Within a few weeks, I was seeing radical improvements in every aspect of my physical ability. I am without a doubt in better shape and can perform my duties as a law enforcement officer better than ever. Crossfit works!

-James Yeom
Henrico County SWAT

Specific Fitness Goals

For some, CrossFit may not encompass all of their fitness goals or provide enough specialization to meet their needs. This could include everyone from those who must meet certain requirements for their job, or simply have an interest in pursuing a certain aspect of fitness more thoroughly.

Sport Training

There is arguably no better way to achieve a base of fitness (General Physical Preparedness) than through Crossfit, but there comes a time when specialized training is necessary to excel in your sport. Our clients have competed in everything from team sports (soccer, rugby) and endurance sports (triathlons, iron man) to strength sports (Olympic weightlifting, strongman, raw powerlifting), Martial Arts, and others. Our specialty is in those sports which demand a high level of “functional” fitness and metabolic conditioning – sports where speed, strength, endurance and agility all matter to varying degrees.

The high intensity work, even though performed in short sessions, seems to have had a strong positive impact on my overall climbing endurance. I measure my climbing endurance by how many pitches I climb in a typical training session. Last year I targeted and achieved climbing 25 pitches per session before my trip. This year I’m already up to 20 pitches (with 5 weeks to go), but I’ve added a 30lb backpack while climbing, which makes everything much tougher, and I can still crank out the same number of pitches.

-Billy Salter