Where’s Waldo?

JakeNews/Main

Check out the surprise appearance of a CrossFit RVA shirt on CrossFit’s main page, 6/25/2007

We’re still….

JakeNews/Main

here, having fun, and getting stronger. Here’s a little creation of Matt’s. Try it at home, or better yet try it over here. 5 Rounds of: 1 minute row for cals 1 minute max bodyweight deadlifts

An Unexpected Absence

JakeNews/Main

Brandon, Matt, and I will all be out of town this Friday and Saturday. Friday afternoon’s classes and Byrd Park will be cancelled. Sorry! Won’t happen again.

Changes

JakeNews/Main

Alright, folks. We’re making some changes. 1). The 0630 class is being done away with. We will restart it if there is a demand, but as of now it is done. 2). We are considering starting a mid-morning class a couple days a week. This is for all you firefighters, police officers, or mothers who have mornings free during the …

We’ve been working

JakeNews/Main, WODs

We put together a sled. I know, I know we have a tire, right? A monster truck tire at that. Why do we need a sled? Well, ask everyone who’s been using it. Another tool in the tool shed. We’ve been toying around with some workouts that look like this: 3 rounds of- 50m 70lb sled drags while carrying 35lb …

One more thing

JakeNews/Main

A congratulations to Megan is an order. She deadlifted for the first time today and attained a 5 rep max of 225lbs. Wow! Let her know how you feel about that next time you see her. Good luck to Vic this weekend in his BJJ tournament. CFRVA is rooting for you! We have good people at CrossFit RVA. Become one …

Back Alley Street Fight

JakeNews/Main

From the looks of it, that’s exactly what it was. We relocated to our outdoor gym for the Saturday workout this past weekend, instead of going to Byrd Park. Hope everyone got the memo. It was a fun time, if you can call “Fight Gone Bad” fun. We do.

Announcement

JakeNews/Main

Hey everyone, We’re going to hold the Byrd Park work out in the Lombardy Gym. This is an open house for all of you who have not seen it yet. It will still be at 10am, as always. Come down, bring a friend. If you need directions please e-mail us at info@mydemosite.org, or call (757) 650-3199

Some information for you

JakeNews/Main

Those on our mailing list have already seen this, but I wanted to post it for everyone out there in internet land. I believe in transparency and easy communication between CrossFit RVA and everyone who trains here regularly, rarely, or not at all. Contact us if you have any questions or concerns. Hello Everyone: We’re still in the process of …

The most fun you can have with a Kettlebell

JakeNews/Main

Some of us have tried this CFRVA original in the past few days: “Katie Brown” As many rounds in 20 minutes of: -9 Goblet Squats w/ a KB -6 KB swings -3 Sumo Deadlift High Pulls all with a 1 pood (16kg) kettlebell It looks easy, but it’s deceptively hard. Come try it at the Lombardy Gym, or post to …