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Is your body beach-ready for the summer? Do you want to show off a six-pack to your “Bae”? Come in for a FREE intro session and let us show you how to kickstart the body of your dreams TODAY! http://www.crossfitrva.com/getting-started/
@superfitgames training camp coming up on 4/25+26! A great group of instructors for an awesome price. Even if you’re not a competitor, there will be tons of valuable info and training to kickstart your training for this year. Superfitgames.com to sign up and get more info.
Adam Beytin ( @adambeytin ), one of the top 77kg lifters in the country with second place finishes at the #americanopen and Nationals in 2014, will be lifting at the #RVAOPEN2015. Our roster of incredible athletes is growing! Stay tuned for more. @muscledriverusa @thirdpullapparel @virusintl @floelite #weightlifting #rva #CrossFitRVA #CFRVA #rvaweightlifting
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That's right; body weight week continues...now with the backsquat. Definitely easier than body weight cleans...are you ready for the challenge? 5 rnds of: 25 Push-ups 20 Body wt bk sqt 25 Sit-ups http://blog.genesispetaluma.com/get-in-sync-with-the-body/
Darlene is a determined woman who made a decision to change her life and embark on a path to better health. She has put forth effort and commitment and has already achieved several goals. Today she graduated from Fundamentals! Congratulations Darlene! We can't wait to have you join us in group classes!
Event schedule for the California Regionals...watch us on the live feed starting tomorrow morning! http://games.crossfit.com/region/california-regional
Training 5/21/2015 Strength: Deadlift 6 @ 9 (load drop) 4-6% Fatigue Conditioning: Performance - Partner "Sweeney Six Six Six"" *** For total time 6 Rounds For time 6 Deadlifts 135/95 6 Front Squats 135/95 6 Shoulder to Overhead 135/95" *Each partner does 1 round then switch partner resting while other is working Fitness - Partner "Sweeney Six Six Six"" *** For total time 6 Rounds For time with DB 6 Deadlifts 6 Front Squats 6 Shoulder to Overhead *Each partner does 1 round then switch partner resting while other is working Post your results to comments.
Prehab/activation: SMR - foam roll IT band / adductors 2 min couch stretch -then- at a conversational pace: Row 500m Followed by 2 rounds of: 10 light deadlifts 100' bear crawl -then- 4 x 500m sprints on the rower (rest 3 minutes between efforts. Record best and worst time) -then- AMRAP in 15 minutes: 50' forwards bear crawl 50' backwards bear crawl 5 deadlifts (225/155) (or 60%) 10 push-ups (If you hit 10 rounds, stop and mark the time)
✨Thursdays WOD✨ Test Max Pull-Ups Strength: Side Lunge 3x8 WOD EMOM Ladder, 1,2,3,4,etc........ KB Snatch KB Lunge KB Thruster *complete the KB complex until you can no longer complete the complex within the minute Rest 2min then row 500m (cool down, not a race)
A) Power Snatch 5-5-5-3-3-3-1-1-1 Building in weight each set B) 15 min AMRAP 100m Sprint 10 Power Snatch 75/55 5 Over/Unders *Over/unders can be performed with a PVC placed on a 24/20 box and secured with a sandbag or weight, so you can use two PVC pipes per box, on either side, to facilitate larger classes.
Don't forget about the Corks 4 Capes auction on June 3rd, 6:30-9:30pm. It is a benefit for Capes4Heroes, a local organization that presents superhero capes to children with life threatening illnesses and disabilities. Register this week and we will reward something special to CrossFitters! For more info and purchasing tickets, visit https://www.charityauctionorganizer.com/ev?site=07ec8a52-6fa9-4368-9cb4-abc2ac441532
The workout for 5/20 is... **The schedule for Monday, May 25th is: Classes at 9am and 10:30am ONLY. We will be doing "Murph" so lace up your running shoes! Run Club will NOT meet this day, so please plan to come to one of the two class times. ***Also, due to the Memorial Day Weekend, there will be NO Yoga on Sunday. 5x3 String Ring Dips (weighted to find heavy sets of 3) Mod: Box Dips or 3x3 Negatives as slow as possible WOD - 4x600m Run. Rest 3 min between each run. Record all 4 times. Goal is to keep each within 5 seconds of each other. Suggested Stretches: Scorpions (hold 30s on each side) x 4 each side, Banded Lat Stretch, Calf Stretch/Downward Dog Jeopardy! Category: Satirists Answer: This director, master of the mockumentary, is married to Jamie Lee Curtis