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Deadline for orders is 1pm today! If you haven’t tried them, fED meals are a great way to begin improving your diet and getting the most out of your hard work in the gym.

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NameCrossFit RVA
OwnerJake Rowell
Websitewww.crossfitrva.com
Phone(804) 313-9348
Address900 West Leigh St
Richmond, VA 23220

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candra posted on CrossFit CSA
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CrossFit Iron Mary's shared a link on Facebook

CrossFit Iron Mary’s – CrossFit EnduranceWarm up (No Measure)500 meter row 400 meter runMetcon (AMRAP – Rounds and Reps)Emom x 20 (1 min break after 10) 5 pull ups 10 kbdc&p. 35/25

CrossFit Future shared a link on Facebook

"CINDY" 20min AMRAP 5 - Pullups 10 - Pushups 15 - Air Squats http://www.crossfitfuture.com/cindy-benchmark-4/

CrossFit East Village posted an article
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CrossFit Elysium shared an image on Facebook

8/4/15 WOD- Got some new Kill Cliff drink options in stock for you all... cold brew coffee! Be sure and read the August events and announcements, including info about the next T-shirt order and the athletes of the month! Warmup: CF x 1, group shoulder mobility strength: push press 4 x 4 @ 80% metcon: "Annie" 50-40-30-20-10 reps of double unders, sit ups, for time. Post loads and times to comments.

CrossFit Milpitas shared an image on Facebook

Wooo! Keep it rolling into August!

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CrossFit Proper posted on Facebook

Habits are developped. Whether they are good or bad is the choice you make! Here are a couple of great ones that I do daily outside of the gym, that helps me inside the gym! http://ow.ly/OL9N7

CrossFit Coronado shared a link on Facebook

Tuesday 4 August

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Walnut Creek CrossFit shared a link on Facebook

Whoa, got some press...just have to scroll half way down! It Counts! http://www.mercurynews.com/my-town/ci_28561752/walnut-creek-and-lamorinda-local-happenings-july-31

Fu Barbell shared an image on Facebook

If you are in the Brooklyn (New York) area, be sure to go check these guys out! They're great coaches and involved in some really cool projects with the local community. By @brooklynbarbell: Chinese Weightlifting Seminar success!! Big thank you to coach @wuchuanfu and @dianefu !! Two passionate coaches sharing the knowledge and inspiring others. @crossfitvirtuosity #FuBarbell #BrooklynBarbellClub #JustNice

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CrossFit Proper shared an image on Facebook

Never miss a Monday! #buildafitcommunity

Bodyrocc CrossFit shared a link on Facebook

Last week to turn in money for Dodger Trip on Friday, August 28th. Tickets are $40 for the Right Field Pavilion (all you can eat section). Party Bus is $25 (optional). http://www.bodyrocccrossfit.com/wod/1227

CrossFit Surf City shared a link on Facebook

In Today's Mobility Monday video, Coach Anthony demonstrates several strategies for working out tension near the top of the calf. The primary muscle we are targeting here is Gastrocnemius, and is one of the main muscles that creates the lower leg. Gastrocnemius runs the entire length of the calf, originating from the behind the knee and inserting behind the heel. [ 194 more words. ] http://www.cafitusa.com/upper-calf-rock-roll-2/

CrossFit Surf City posted an article
noellelliott published the post The Gym is My Sanctuary on Tabata Times
On Sunday morning I go to church. Well, on most Sunday mornings. I have since I was a kid. I sit in...
CrossFit Invictus shared a link on Facebook

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CrossFit Intersect shared an image on Facebook

All new #intersectone cycle starts today! Read all about the program in the training section of the Intersect Athletics Mobile App. Available in your App Store for iPhone and Android. Get it free now!

Trojan CrossFit shared an image on Facebook

#Warriors, start your Monday off right by squatting your face off! Oh, and if you see this friendly face around, please say hello! Introducing, Derby! #TrojanCrossfit #Crossfit #Squats #Wallballs #PullUps #boxdog #DTLA

CrossFit Proper shared an image on Facebook

Ohana, one of our gym dogs is missing! If you could spread this around that'd be great. #buildafitcommunity

CrossFit Coronado shared a link on Facebook

I reposted this in any case anyone missed this. This is seriously the best thing out there for your shoulders. Everyone needs more scapular strength.

CrossFit Black Diamond shared an image on Facebook

***Athlete Profile*** Larissa Murray-25, Project Assistant/Contract Administrator – New Wave My very first experience with Crossfit was with a box back home in PA about 5 years ago. I had a friend from high school who had just started coaching, so I went there a couple of times to see what it was all about. I didn’t continue at that box after those first couple classes. Black Diamond is where my real Crossfit journey began at the end of May 2014. I believe my first WOD involved KBS, GHD sit-ups & one other movement that I can’t think of at the moment. I remember feeling like if that workout was just a small taste of what Crossfit had in store for me, I was excited for more. My favorite type of movement would have to be the snatch, because it’s for me it’s the most challenging & rewarding. As for my favorite WOD, definitely a chipper. Least Favorite movement: Thrusters, thrusters thrusters, & any WOD that involves thrusters. One day we’ll like each other :) Sports background: I’ve played soccer since I could play, so about 5 years old up until I graduated high school. I’ve continued playing in adult leagues here & there. Before Crossfit, I went to a “globo gym” & worked out a few times a week. Since being at Black Diamond, I’ve started playing in a softball league as well. My favorite moments at Black Diamond would be seeing people reach personal goals/records. Some of the movements we do aren’t necessarily a walk in the park for most people just getting started, so to see people make the strides with fundamentals & see them payoff in the form of PR’s is exciting. The friends I’ve made are also one of my favorite takeaways from my experience at CFBD. Any advice for people just getting started? Focus on those FUNdamentals, especially for the Olympic lifts. They’re challenging, but if you continue to practice them the safe & correct way, you’ll be reaching your personal goals & records quicker than you might think. Also take full advantage of the coaching quality we have at Black Diamond, there’s no better box to just be getting started. Have fun! Interests outside of CrossFit: I enjoy pretty much anything outdoors. My wife & I try to stay pretty active with our 3 pups. I love football, so when the NFL season starts, I’m watching that every Sunday, Monday & Thursday.

CrossFit Kindred posted an article
CrossFit Coronado posted on Facebook

This is the wod after the snatch. I will fix it online today. 400m run 10 Box Jumps24/20 7 Power Snatch 115/75 1 round every 5 minx4

CrossFit Mission Gorge shared an image on Facebook

Great job CFMG!

CrossFit Intrepid shared a link on Facebook

Hopefully many of you completed the July pull up challenge and found major improvements. Post your results to comments! We'd love to hear about how your hard work and dedication paid off. With that, I'd like to offer another challenge for the month of August, PUSH UPS! We'll do two push ups for every day of the month, so today do 6. Who's in?! WOD 08.03.2015 Back Squat AMRAP 10 1,2,3,4,... Ground to shoulder (185/123) Toes 2 bar Push up (w/feet on 45# plate) http://www.intrepidathletics.net/mon-8-3-2015/

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Nick Porterfield, D.C. published the post The Paradox of Watching the CrossFit Games on
The CrossFit Games got great coverage this year on the ESPN.  It's the best and the worst thing to...
CrossFit Fortius posted an article
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CrossFit Intersect shared a link on Facebook

CrossFit Intersect shared a link on Facebook

CrossFit San Diego posted an article
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CrossFit Belmont Heights shared a link on Facebook

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Vault CrossFit shared a link on Facebook

Monday, August 3 - http://www.vaultcrossfit.com/2015/08/monday-august-3/

Vault CrossFit posted an article
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Vault CrossFit shared an image on Facebook

Vault 2.0 is landed! Get ready to rock this joint! We open Monday August 3 at 6 am! Check it out! We can't wait to meet all the cool #crossfit kids in #vannuys and #shermanoaks - lets get this! 14942 Delano St! Stay tuned for our grand opening party!!!

CrossFit Carpinteria posted on Facebook

WOD for Monday 8/3/15: *2 min: quad mash, couch stretch *1 min: doorway stretch, hamstring mash 1. Warm Up (200M then 15 pass throughs, 1 rd body, 1 rd barbell then 15 pass throughs) 2. Strength: 3,3,3,3,3 of; -Back Squat 3. WOD 1- 21,15,9 of: -Goblet Squats (1.5,1) -Push Ups -KBS 4. WOD 2- 21,15,9 of: -Burpees -OH KB Lunge (21 each leg then switch, then 15, etc.) -Ring Dips *no rest between WOD 1 and WOD 2

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CrossFit Central shared an image on Facebook

"Every workout is about how hard you can kick your own ass and still keep going." CrossFit Central Athlete Nick Brown getting it in yesterday morning.

CrossFit Surf City shared a link on Facebook

Function 8/3/2015 Beginner Intermediate Advanced Roll Out Outer Quad Warm Up 2 mins. 1 Shuttle Run, 3 NPU Burpees 2 mins. 20 Single Unders, 5 Squats 20 Duck Walk Steps 10 Scorpions 10 Iron Cross Mobility Criss Cross Pigeon Skill Spotting and Ditching the bar on a Back Squat WOD A. Build up to 1RM Front SquatB. Build up to 1RM… [ 74 more words. ] http://www.cafitusa.com/function-fitness-august-3/

Trojan CrossFit posted an article
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Aliso CrossFit shared a link on Facebook

The new programming cycle starts tomorrow. This is initial test week. Start the cycle off right, get in the gym every day this week. http://www.alisocrossfit.com/blog/acf-fall-programming

CrossFit Marina shared an image on Facebook

Monday: Happy birthday Kristina!! 3 Rounds 15 Wall Balls 14#/10# 15 Burpees Then: 3 Rounds 10 Med Ball sit ups 10 Overhead Lunges w/Med Ball Then: 3 Rounds 200 meter Run 10 DB Hang clean & jerk 35#/20#

Silverdale CrossFit shared an image on Facebook

Monday, 3 August 2015 I. Strength Back Squat 2 - 4 sets of Warm Up 5 x 5 (50% of 2RM) II. WOD Death by... Burpees - Odd minutes Wall Balls (20/15) - Even minutes