Make up a missed WOD Nutrition/Performance Challenge begins Monday 8/15. Please refer to your nutrition packets for the rules. If you have not taken a before picture yet, please get it done before Monday! We are looking for a front view, side view and back view. Women please wear shorts and a sports bra and […]
CONTINUE READINGBenchmark WOD #3 “Grace” For time 30 reps Clean and Jerk 135/95 Great post from Mark’s Daily Apple. How Many Calories Does Muscle Really Burn? (and Why It\’s Not About Calories Anyway
CONTINUE READINGBenchmark WOD #2 EITHER Run 1 mile for time OR Row a 2k Reminder: Everyone who is participating in the nutrition/performance challenge needs to take a before photo this week. We can take it for you if you’d like. It will NOT be posted or seen by anyone else without your permission. If you are […]
CONTINUE READINGFind your 1 rep max on deadlift. This value will be used for our next Wendler Cycle starting next week. Spend 15-20 minutes getting mobile Deadlift 5-5-3-3-1-1-1 -1
CONTINUE READINGIt’s the start of the Nutrition/Performance Challenge! This week we will focus on knocking out 3 Benchmark WOD’s. At the end of the 6 week challenge we will revisit these same WOD’s and gauge your percentage of improvement. For those of you who plan to participate -You will receive a Nutrition/Performance packet outlining the rules […]
CONTINUE READINGMake up a missed WOD West End CrossFit will be closed tomorrow morning. Come out to CFRVA and cheer on your fellow West End CrossFitters at Team Superfit!
CONTINUE READING4 Rounds 10 Deadlifts 215/165 20 Air squats 30 Lateral barbell jumps I notice so many of you who are incredibly hard on yourselves. Rarely do you give yourselves credit for suffering through workouts that MOST would shy away from. I’m a huge advocate for being better today than yesterday. But the thing is, a […]
CONTINUE READINGModified from the 2011 CrossFit Games For time 20 cal Row 30 Wall ball shots 20/14 20 Toes to bar 30 Box jumps 20 Sumo-deadlift high-pull 30 Burpees 20 Shoulder to overhead *We are gearing up for the nutrition/performance challenge! Packets with information on rules and helpful hints will be available next week. Buy in […]
CONTINUE READINGSpend at least 20 minutes rolling out and getting mobile! Push Jerk 3-3-3-3-3 Every Day Can\’t be a Test Day!
CONTINUE READING