How To Find Your Starting Point For Counting Calories

Kim Glass Articles, News/Main, Nutrition

How many calories should you eat when you’re trying to lose weight, build muscle or both?  First things first. The most important thing to understand when you’re beginning this journey is knowing where your calories currently are, so tracking for a week is necessary. You might also want to invest in a food scale as it’s more accurate when you …

Competition Week Preparation

Kim Glass Articles, News/Main, Nutrition

Nutrition is an extremely important component when it comes to competing and having strength, energy, and endurance. I take it very seriously and so should you.   The week leading up to the competition I would follow these guidelines to prepare you to give it your best and crush competition day: Be on point with your water intake every day. Not …

Using a foam roller to improve movement

David Younkins Articles, News/Main, Updates

We see people in gyms foam rolling all over the place, and it’s great!  There’s little wrong with foam rolling, and while there’s some evidence that it can improve joint range of motion without a decrease in performance,  we want to make sure we are doing it intentionally since some of you might feel a bit like this from time …

Are you always on a diet?

Kim Glass Articles, News/Main, Nutrition

Have you been eating less and feel hungry all the time (or maybe no hunger at all anymore)? All the while, experiencing zero weight loss or body composition changes? If this is you and you’re constantly in dieting mode, your body will eventually start fighting back. This is extremely frustrating, believe me I get it! (this used to be me). …

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 …