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    ADDRESS3641 Cox Rd # E, Richmond, VA 23233

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RECENT NEWS

  • Paleo Table

    By admin | In resources | on September 16, 2013
  • By admin | In resources | on September 16, 2013
  • By admin | In resources | on September 16, 2013
  • Thursday 6-20-13

    By Jen | In WOD | on June 19, 2013

    “Letendre” AMR(E)AP 25 min 25 cal row 100 Double unders 80 Kettlebell swings 1.5/1 pood 100 Air squats 60 Push ups 100 Double unders 40 Ab mat sit ups 100 Walking lunges 20 Burpees *THERE ARE SEVERAL SCALING OPTIONS FOR THIS WOD Compare to 11/1/12

    CONTINUE READING
  • Wednesday 6-19-13

    By Jen | In WOD | on June 18, 2013

    Take 20 minutes to build to a heavy Push or Split Jerk.  This should not be a 1 rep max, just heavy. Conditioning WOD 5 Rounds 400m Run 5 Jerks @ APPROX 70- 75% of heavy rep /Split or Push

    CONTINUE READING
  • Tuesday 6-18-13

    By Jen | In WOD | on June 17, 2013

    Power Snatch + Snatch 2 + 1 x 3 (2 Power snatch + 1 snatch x 3 sets) Conditioning WOD 3 Rounds 10 Power Snatches 115/75 15 Pull ups *Compare to 11/28/12  

    CONTINUE READING
  • Monday 6-17-13

    By Jen | In WOD | on June 16, 2013

    Reminder – WECF Kids Summer Class Schedule Mon/Wed 10:30AM WECF Teens schedule remains the same – Mon/Wed 4:30PM Snatch skill work Then AMRAP 8 min 8 Deadlifts @ approx. 55-60% 1rm (PERFECT form) 10 Sit ups Every minute on the minute perform 15 Double unders, starting with double unders. *Compare to 9/27/12

    CONTINUE READING
  • Thursday 6-13-13

    By Jen | In WOD | on June 13, 2013

    Deadlift Strength Cycle 4×3 @ Monday’s ending weight 5×2 @+5 ONLY if form allows *Today is the final day of your deadlift cycle. Next week we will deload and the following week we will test out! In remaining time, complete Whiteboard posted mobility work.

    CONTINUE READING
  • Wednesday 6-12-13

    By Jen | In WOD | on June 11, 2013

    For time Start with 50 Double unders 10-9-8-7-6-5-4-3-2-1 Shoulder to overhead - Suggested weight for male/female 135/95  115/75  65/45 Box jump 24/20 End with 50 Double unders

    CONTINUE READING
  • Tuesday 6-11-13

    By Jen | In WOD | on June 10, 2013

    Skill work- Squat cleans OTM for 7 min 2 x Squat cleans @ approx 70-75% 1rm Please keep in mind that the percentages are recommendations.  Some may need to hit lower %’s than what is posted. Conditioning WOD AMRAP 10 min 10 Hang squat cleans 95/65 12 Burpees *Compare to 9/17/12  

    CONTINUE READING
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