5 Quick and Easy Recipes

Kim Glass Articles, Updates

Turkey Chili Ingredients: 2 lbs ground turkey 1 small chopped onion 2-3 minced garlic cloves 1 chopped pepper (I used green) 3 tbsp chili powder 1-2 tsp cumin 1 tsp salt 1-2 tsp pepper Up to 16 ounces of low sodium chicken broth 1-2 cans kidney beans drained and rinsed Directions: Coat your pan with some olive oil spray, and …

6 Ways You’re Sabotaging Your Fat Loss (+ 6 Tips!)

Kim Glass Articles

Eating too much. This seems so obvious I know, but most of us have no idea how many calories we are eating. Especially if you don’t cook your own food! Take some time and figure out how much you’re eating every day. Tip: Start tracking your food and input into something like MyFitnessPal. This alone is a powerful tool to …

Open Schedule

Brandon Leary Articles, News/Main

Open Schedule running February 19th – March 25th. Thursday February 22nd, March 1st, 8th, 15th, 22nd No 7:30pm Class Open Gym 7:30pm-8:30pm 18.1/2/3/4/5 Watch party 8pm Turf Side Saturday February 24th and March 3rd No CrossFit Classes Open workout starting 9am Open gym 8:30am – 10:15am Turf Side Saturday March 10th, 17th, 24th 8am CrossFit Class Only Open workout starting …

Winter Swolestice 2017

Brandon Leary Articles, News/Main, Updates

Saturday December 16th, 2017 we will have a gym-wide 2 person team competition. CrossFit RVA and Colonial CrossFit members only. We will be doing 2 person teams of the same gender. MM/FF teams ONLY. There will be two levels; Novice and Rx. Workouts will follow a format similar to the scales you see in our group classes, so sign up …

Holiday Schedule 2017

Brandon Leary Articles, Events, News/Main

Tentative holiday schedule for the rest of the year:   Christmas Saturday December 23rd 12 days of Christmas workout 8:30/10am classes December 25th Closed Tuesday December 26th 9/10am classes only Wednesday December 27th 6am/5:30pm/6:30pm/7:30pm ONLY New years Monday January 1st Closed

Fall Skills Challenge

Brandon Leary Articles, Events, News/Main

Next week starts our 6 week skills challenge featuring pull ups! There are a few different ways to win this challenge, either based on volume or weight. We will also be featuring those that achieve their first unassisted pull up. Supplemental work will be provided on Mondays and Fridays outside of class. We will be dedicating Tuesday’s strength work to …

Concept 2 Rowing Course

Brandon Leary Articles, Events, News/Main

Join us for a 90 minute rowing seminar with Cassi Niemann, Master Rowing Instructor. This class will focus on proper rowing mechanics and pacing, giving you the tools to improve your performance on the Concept 2 rower. When: September 26, 2017 Time: 6:30 PM to 8:00 PM Where: RVA Performance Training              2522-D Hermitage Road Richmond, VA 23220 US view …

July 4th Hours and Yoga Schedule

Brandon Leary Articles, News/Main, Updates

July 4th Schedule: 9am and 10am Classes Only! All other classes will be cancelled for the day. Regular schedule Monday and Wednesday on. Yoga this week: 7:15-8:15pm Thursday June 29th 12-1:15pm SATURDAY July 1st at CARILLON location in Byrd Park Location Found Here No class Sunday July 2nd.

PNC Challenge 2017 Workout

Brandon Leary Articles, News/Main, Updates

Workouts will be done on Tuesday of both test weeks. Workout Score Submission Form Workout scores must be submitted by Sunday, 6/11. Submit total elapsed time. Workout will be performed officially on Tuesday, 6/6. Make-ups can be performed outside of that time if necessary. Post PNC testing will take place Tuesday 7/25.   The Workout: For Total Time: 2 Rounds …

UPDATED: Performance Nutrition Challenge – Summer 2017

Jake Articles, Events, News/Main, Uncategorized, Updates

PNC Guide/Handout Weigh-in Submission Form Enter your Bodyfat % AND weight here. Scale instructions (PLEASE READ AND FOLLOW) Bodyfat Percentage Scale Instructions -Only record pre-workout. Hydration levels greatly impact the readings. -Try to maintain consistent hydration across weigh-ins. -3 readings must be taken on separate days on both the initial test week and the test- out week. If you get …