Our friend James

Matt News/Main

Nothing will stop James. He’d come out everyday if he could. It’s gotten so bad that we asked him to sign up for the Saturday WOD and Top Game workouts when he wasn’t going to be there. Nothing will stop him from his goal. A little about James: he’s a Law Enforcement Officer. Exactly the type of person CrossFit RVA …

New one for today.

Matt News/Main

Try this on for size: “Laura” 21 Wall Ball shots (sub. 20lb dumbell thrusters if you do not have a wall ball) 15 Hand Stand Push-ups (sub. incline push-ups or heavy push presses) 9 Ring dips (sub. 3 regular dips for every ring dip) 400 meter run 3 rounds for time Brandon has the Lombardy Team record on this one …

Another day, another dollar, another work out.

Matt News/Main

Here is another original: Complete as many rounds in 20 minutes of the following: 12 Pull-Ups 10 KettleBell Swings If you do not have kettlebells, substitute a dumbbell of a comfortable denomination. If you cannot do pull-ups substitute with jumping pull-ups or negatives. I think Jake has the record again on this one coming in at 12 rounds. He’s our …

The Mark of the Beast

Jake News/Main

Another CFRVA original: “The Mark of the Beast” or “666” 6 Rounds of: -6 225# Deadlifts -6 Ring Dips -6 115# Power Cleans -6 HSPU -6 40# DB thrusters -600M Run enjoy.

Per your request

Matt News/Main

My brother asked that we post original daily work outs and I’m going to start now: “Shannon:” 10 135lb Deadlifts 10 20lb Renegade Man-Makers (think burpee with dumbells in your hand. You drop, row the weight with one arm, come up to a full overhead press. Repeat, alternating arms you row with). 10 Box Jumps as many rounds as possible …

Byrd Park WOD, Saturday 2/24/07

Matt News/Main

I know you’re salivating. Here it is: 50 Ball Slams 50 Burpees 50 Squats 50 Box Jumps There will be a 50 meter sprint upon the completion of each exercise. This will be for time. This work out can be scaled for any fitness level, so don’t be afraid to come out and have some fun. As always we meet …

Starting group classes

Jake News/Main

I’m sure you’ve all gotten the e-mail by now. We are starting group classes at Top Game Academy. To get directions, click on the link on the left hand side of the site. Also, when you go to register for the class, you can see the address. We need everyone coming out! It’s a big step from once a week …

Byrd Park WOD, 2/17/07

Matt News/Main

Alright folks Saturday is almost upon on us, we’ve cooked up a feast for you: Complete X rounds of the following: 10 Knees to Elbows 20 Push Ups 30 Wall-Balls 40 Air Squats X= 3 rounds for beginer 4 rounds for intermediate 5 rounds for advanced Till then, We ain’t playin’ with ya!

Top Game/Saturday WOD

Jake News/Main

Friday night went to Chris Mahan’s Top Game BJJ Academy and trained the MMA/BJJ fighters. We had them do Fight Gone Bad: In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The stations are: 1.Dumbbell Thrusters, 30lbs (Reps) 2.Deadlift High-Pull 75lbs (Reps) …

Byrd Park WOD, 2/10/07

Matt News/Main

We have a team work out planned for this Saturday. It looks like this: 50m Tire Drag (tire flip if you cannot tire drag, two-person tire flip if you cannot flip alone) Ring Push-Ups (inverted push ups if you cannot to do rings, box push ups if you cannot do push ups) Kettle Bell Swings (dumbbell swings of various denominations …