Today’s WOD:

Power Clean 10×1

then

4 Rounds:
-20 Abmat Sit-Ups
-20 Back Extensions

Today’s WOD:

5 Rounds:
-400M Run
-12 Thrusters
(65# guys, 45# girls)

Why is coming to CFRVA worth your hard earned money?

There’s been a good amount of discussion lately on the CrossFit messageboards about the price of CrossFit at an affiliate. Ultimately, it boils down to whether or not the value is equal to the cost. What keeps you coming if you could certainly find a cheaper gym? (or a free one for all our students!)

Today’s WOD:

30 Handstand Push-Ups
10 Pull-Ups
20 Handstand Push-Ups
20 Pull-Ups
10 Handstand Push-Ups
30 Pull-Ups

-David and Perry working on thrusters.

Today’s WOD:

5 Rounds:
-400M Run
-12 Deadlifts

I hope it tastes like chocolate

Today’s WOD:

“Cindy”

AMRAP 20:
-5 Pull-Ups
-10 Push-Ups
-15 Squats

-Sam, coming off a broken foot set what I believe is the CFRVA record for Cindy at 25 rounds. Also, Brian put up some big squats today. Good job guys.

Today’s WOD;

AMRAP 20:
-10 Dumbbell Split Jerks (Alternating Arms)
-10 Burpees
-10 Broad Jumps

Today’s WOD:

“Juicy” - See March 3, 2008
2-4-6-8-10-8-6-4-2
-Thrusters
-Pull-Ups

-Sarah and Sunni

An article on why low-GI carbs are a good thing. Old, but interesting.

Today’s WOD:

4 Rounds:
-70 Jump Rope Singles
-50 Squats
-30 Knees to Elbows

“Inman’s Mile”

Walk one mile with a loaded barbell on your back. Loading varied, rx’d is bodyweight. Post time and loading to comments.

-We don’t have a man-crush on Brian, just several pictures of him.

Today’s WOD:

Snatch High Pulls
1-1-1-1-1-1-1-1-1-1

then

Push Press
5×5 at a moderate weight

Today’s WOD:

Tabata L-Sits

then

In as few sets as possible:

100 Pull-Ups

150 Kettlebell Swings

-Learning the Snatch

Today’s WOD:

5 Rounds:
-5 Dumbbell Squat Cleans
-5 Dumbbell Thrusters

Run 1 mile

5 Rounds:
-5 Dumbbell Squat Cleans
-5 Dumbbell Thrusters

-Our free Saturday workout was a big success, and we saw several new guys come out.

Today’s WOD:

21-15-9
-Overhead Squats
-Burpees

-Brian and Sunni at today’s Olympic Weightlifting class

Today’s WOD:

“Griff”
Run 800m
Run 400m Backwards
Run 800m
Run 400m Backwards

Megan the deadlifting monster

Today’s WOD:

5 Rounds:
-4 Rounds: 5 Pull-Ups, 10 Push-Ups, 15 Abmat Sit-Ups
-3 Minute rest

A compilation from this past Sunday’s weightlifting meet. A few lifts that I liked