• 1-804-314-4071
  • Contact

    Let's Keep In Touch!X

    LEAVE A COMMENT

    Sending your message. Please wait...

    Thanks for sending your message! We'll get back to you shortly.

    There was a problem sending your message. Please try again.

    Please complete all the fields in the form before sending.

WOD'S ARCHIVE

  • Tuesday 9-20-11

    By Jen | In WOD | on September 19, 2011

    Benchmark WOD # 2 of the Nutrition Challenge Run 1 mile OR Run 2k. All nutrition challenge participants, please be sure to get your AFTER pictures taken. REMINDER: Wednesday evening class schedule 6pm and 7pm Group Class.  On-Ramp 7:30pm Beckie rocking the “Strong is Beautiful” T-shirt!

    CONTINUE READING
  • Monday 9-19-11

    By Jen | In WOD | on September 18, 2011

    It’s Nutrition Challenge Re-Test week!  First on the list is… “Cindy” AMRAP 20 min 5 Pull ups 10 Push ups 15 Air squats Be sure to keep EVERYTHING the same as the first time you did this particular WOD 6 weeks ago. Please take the time to read the following post from Practice CrossFit.  Very […]

    CONTINUE READING
  • Saturday 9-17-11

    By Jen | In WOD | on September 17, 2011

    FIGHT GONE BAD 6 Three rounds of: Wall-ball, 20/14 pound ball, 10 ft target (Reps) Sumo deadlift high-pull, 75/55 pounds (Reps) Box Jump, 20″ box (Reps) Push-press, 75/55 pounds (Reps) Row (Calories) In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is […]

    CONTINUE READING
  • Friday 9-16-11

    By Jen | In WOD | on September 15, 2011

    Make up a missed WOD 17 Reasons You Aren’t Losing Weight REMINDER: FIGHT GONE BAD 6 on Saturday September 17th.  Regular classes are cancelled including the kids class. First heat begins at 8am.  Those of you in this heat need to be ready to go by 8.  We will open up the gym at 7:30. […]

    CONTINUE READING
  • Thursday 9-15-11

    By Jen | In WOD | on September 14, 2011

    EMOTM 12 minutes 4 pull ups (C2B for advanced) 8 Kettlebell swings 12 Double unders If you have double unders, do them!  This WOD may turn into an AMRAP if you struggle with double unders, but DO THEM anyway.

    CONTINUE READING
  • Wednesday 9-14-11

    By Jen | In WOD | on September 13, 2011

    HAPPY BIRTHDAY DAVID POWERS! Push/Split Jerk 1-1-1-1-1-1-1-1-1-1 Every attempt is not a max effort attempt. Work on technique, speed and explosiveness.  The push/split jerk is a LOWER body movement.  JUMP the weight up and push your body under the bar FAST. Cash out 50 STRICT toe to bar.  No kipping allowed. Then Double under practice! […]

    CONTINUE READING
  • Tuesday 9-13-11

    By Jen | In WOD | on September 12, 2011

    AMRAP 15 min 100m sprint 5 Front squats 95/65 7 Bar facing burpees Welcome River City Crew!      

    CONTINUE READING
  • Monday 9-12-11

    By Jen | In WOD | on September 11, 2011

    Wendler Cycle / Deadlift This is the second phase of the deadlift Wendler Cycle.  Be sure to add 10 pounds to your previous 1 rep max and then take 90% of that value.  This will be your new training weight. 65% x 5 75% x 5 85% x 5 Once you have completed your 3 […]

    CONTINUE READING
  • Sunday 9-11-11

    By Jen | In WOD | on September 11, 2011
  • Saturday 9-10-11

    By Jen | In WOD | on September 10, 2011

    HAPPY BIRTHDAY, MEGAN! Tabatas Slam Ball 20/14 Double unders Ring rows Air squats What does it mean to Rx?  

    CONTINUE READING
COPYRIGHT ©FIT 2014. ALL RIGHTS RESERVED.