Saturday will be a Girls VS Boys WOD. I need you girls to show up so we can kick some boy butt!
Mobility,Strength, and Assistance work followed by
75 pound Thruster, 75 reps
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SOOOO We are starting a bootcamp for those of you who have friends who want to try CrossFit but they are not “ready” , or people who just want a nice ramp up into the program. YAYY
Testimonials page is up and running. http://crossfitvb.com/testimonials/
Thank you so much for those of you that have written one already! I always have room for more, and there are still 3 CFVB t-shirts to win if you are chosen from random from the pool of people that submit a testimonial. Please have it to me no later than Monday 
Mobility,Strength, and Assistance work followed by
Tabata
Pull-up
KB
Burpee
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10 rounds for calories
row 1 min / rest 1 min
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Mobility,Strength, and Assistance work followed by
5 rounds
20 slamballs
10 broad jumps
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Mobility,Strength, and Assistance work followed by
AMRAP 15 min
5 reps overhead any way 185
10 push-ups
15 hip ext
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We are hosting the run clinic today, (sat. July 24th) so class is canceled. The clinic will run from 9am to 5 pm with a break for lunch. Please make sure to bring food and WATER if needed and you may want to bring a towel since it is supposed to be a heat index of 110 degrees.
We are also, for a short time offering 25% off fundamentals and 25% off your first month. This is a limited offer and will close with 10 attendees. Now that is a deal! If you have been waiting to join, here is your sign
Mobility,Strength, and Assistance work. Last day.. Back to M/S/A/M next week.. prepare yourself muhuhahahah…
Mobility,Strength, and Assistance work.
The gym will be closed for classes this Sat since we will be hosting the run clinic. Do you still want to get in on improving your running? Email or text me ! We have 2 more spots
AMRAP 10 min
135# Barbell complex
Deadlift
Hang Power Clean
Front Squat to Thruster
Behind the neck Push Press / Jerk
= 1 round. repeat and enjoy!
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Gaven’s son pushing the sled @ 245# !! (by the way he is 9 years old)
Mobility,Strength, and Assistance work.
Be prepared to go heavy!!!
Mobility,Strength, and Assistance work. Then… OHH LOOK A UNICORN..
http://www.studiorio.biz/classes-schedule/
I need the girls who got the pole dancing deal to text me so we can organize when we are going. Even if you KNOW I know please shoot me a text so I can get everyone together.
It looks like the poles 1 class ( the intro class ) is running this Wed/Thurs at 7pm , Sat at 10am, Next Monday at 8 pm.. Let me know what works for you so I can get this rolling
6 rounds
3 95# Power snatch
6 95# Jumping squats
9 Knees to elbows
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Mobility,Strength, and Assistance work. Then sit around and think about how awesome you are
Now that I have your attention We are running a contest called “We want your WOD in our box” The premise is, you write a WOD ( workout of the day) and send it in to me ( crossfitvb@gmail.com) We will be choosing 6 (six) WODS and programing a whole week of client designed WODs HOW FUN!!! The deadline is August 27th. ALL WODs MUST BE ORIGINAL. You must write your own. The WOD will be named after you and kept as a benchmark for repeat use in the future YOU LOVE IT!!! So get to writing kids.. Impress me with your awesomeness!
Mobility,Strength, and Assistance work followed by
Alternating Tabata
Double unders
Box Jumps
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5 rounds
10 push-ups
10 ring dips
10 GHD sit-ups
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Mobility,Strength, and Assistance work. The end.
Girls night out
OHH girls!!! here is our destiny! I knew it would be coming up.. $35.00 for a 10 class punch card at studio rio (normally $200.00!!) That would be a GREAT girls activity! Who is in?? You can only buy it TODAY! click here to buy
Mobility,Strength, and Assistance work followed by:
7 rounds not for time
Max handstand hold
10 supine ring pull-ups
15-12-9
135 pound Overhead squat
Burpee box jump
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Mobility warm-up,
Strength work,
Assistance work followed by:
nothing ahhhh yayyy!
See comments for directions, text me if you need more info
Mobility warm-up / Strength and assistance work followed by:
Complete 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of:
Power Cleans 75% bw
Pull Ups
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Some of the girls @ the Richmond Belle Isle 4th escape
“Annie”
50-40-30-20 and10 rep rounds of:
Double-unders
Sit-ups
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The boys after a tough beach WOD of: Cover everyone in seaweed chase.
Mobility warm-up / Strength and assistance work followed by:
4 rounds
200m sprint
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Mobility warm-up / Strength and assistance work followed by:
AMRAP 12 min
5 Pull-ups
10 Push-ups
15 Double unders
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Don’t forget that there is only 1 class today : 9:30 AM
YUP.. We STILL run even if it is raining!! Shit Jamie forgot her umbrella..
Three rounds for time:
Thrusters 95 lbs
Box Jumps 20″ box
Double Unders
Push Ups
Calorie Row
*Rest 1 minute between rounds
**In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.
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Floor press 1-1-1 reps
Back Squat 1-1-1 reps
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We are taking a group trip to Belle Isle in Richmond this Sunday. We will be meeting in the parking lot @ 8:30 am. We plan on spending the day there basking, swimming, hiking and what not. You will need to pack food for lunch. If you would like to go, please text me 757 672 0196 so I can put you in the loop. If you want to go and not stay all day, you are welcome to drive individually.
Press 1-1-1 reps
Deadlift 1-1-1 reps
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Weighted Chin-Ups 1-1-1-1-1-1-1 reps
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5 rounds AMRAP 3 minutes of work
1 minute rest between each round
3 Power Cleans 155 lbs
6 Push Ups
9 Knees-To-Elbows
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TEAM WOD
2 minutes, 1.5 minutes, 1 minute, .5 minutes each station for max reps
Box Jump
Burpees
Slam Ball
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With a continuously running clock do one Wall ball the first minute, two Wall balls the second minute, three Wall balls the third minute… continuing as long as you are able.
Use as many sets each minute as needed.
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As many rounds in 12 min
Max rep push-up
400m run
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Three rounds for time of:
55 pound dumbbell Thruster, 15 reps
30 GHD situps
Deadlift 5-5-5-5-5 reps
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Don’t forget we have mobility class every Saturday at 11 am
“Paul”
Five rounds for time of:
50 Double unders
35 Knees to elbows
185 pound Overhead walk, 20 yards
135 pound Squat Clean 50 reps.
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5 rounds for time
15 Slam Balls
15 Sit-ups
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A very very rare but very very fast DIK DIK!!!!
6 Rounds for time:
25 Double Unders
200 Meter Run
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Ten rounds for time of:
135 pound Deadlift, 15 reps
15 push-ups
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Naked CrossFit anyone? SUPERnatural! yea baby!
And now a few words on getting stronger..
We will be entering another strength cycle here at CFVB for July and August. That does NOT mean we will not be doing any metcons, but we will be focusing on strength ( just in time for the dog days of summer ) Any loss in metabolic conditioning will be quickly recovered in the weeks following the cycle with the added awesomeness of being STRONGER! I NEED you guys to be in the gym for the max days on July 1 and July 2 in order to obtain your maxes so that we can get the data for YOUR personal program PLEASE plan accordingly. If you are not available, we will have to approximate. Please ask me if you have any questions
