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    ADDRESS3641 Cox Rd # E, Richmond, VA 23233

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RECENT NEWS

  • Saturday 5-25-13

    By Jen | In WOD | on May 24, 2013

    AMRAP 12 min Teams of 2 Max handstand hold AMRAP 4 burpees 8 kettlebell swings 1.5/1pood 200m Run While Partner A holds handstand for as long as possible, Partner B completes AMRAP of 4 burpees and 8 kettlebell swings.  Partner B stops as soon as Partner A comes off of the wall.  Both partners then […]

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  • Friday 5-24-13

    By Jen | In WOD | on May 23, 2013

    Make up a missed WOD/Open gym Please keep in mind that Friday classes are  not only your opportunity to make up a missed WOD from earlier in the week but also your chance to work on various skills and drills.

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  • Thursday 5-23-13

    By Jen | In WOD | on May 22, 2013

    Deadlift strength cycle – Week 4 Day 2 3 x 4 @ Monday’s ending weight 5 x 3 @ +5#’s Use any time left over for skill work OR 3 x 500m Erg sprints.

    CONTINUE READING
  • Wednesday 5-22-13

    By Jen | In WOD | on May 21, 2013

    Suggested mobility will be listed on the White Board.  Please use the first 10 minutes of class for mobility.  It is CRUCIAL to your progress in the gym. Strict press 5 x 3 Conditioning WOD 5 Rounds Double unders x 40 Ball slams x 15 Toes to bar x 10

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  • Tuesday 5-21-13

    By Jen | In WOD | on May 20, 2013

    Today’s WOD courtesy of CrossFit One World Take 15 min to establish a heavy 1 rep snatch Then use 80% of your heavy 1 rep in the conditioning WOD 5 Power snatch 10 Box jumps 200m Run 4 Power snatch 8 Box jumps 200m Run 3 Power snatch 6 Box jumps 200m Run 2 Power […]

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  • Monday 5-20-13

    By Jen | In WOD | on May 19, 2013

    HAPPY BIRTHDAY DREW!! Deadlift strength cycle – Week 4 Day 1 6 x 4 @ Thursday’s ending weight 3 x 3 @ +5#’s

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  • Sunday 5-19-13

    By Jen | In WOD | on May 19, 2013

    HAPPY BIRTHDAY PAUL! Choose from one of the following: “Jackie” “Helen” “Elizabeth” “Nancy”

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  • Thursday 5-16-13

    By Jen | In WOD | on May 16, 2013

    Week 3 Day 2 Deadlift cycle 1×7 @ Monday’s ending weight 2×7@ +5#s 2×4 @ same weight

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  • Wednesday 5-15-13

    By Jen | In WOD | on May 15, 2013

    AMRAP 12 min 10 Shoulder to overhead 95/65 8 Burpees 6 Box jumps 24/20

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  • Tuesday 5-14-13

    By Jen | In WOD | on May 14, 2013

    For time 10-9-8-7-6-5-4-3-2-1 Hang power cleans Wall ball *Weight should be moderate!

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