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WODs

  • Wednesday 8-29-12

    By Jen | In WOD | on August 28, 2012

    News and Updates We will be open for 1 Group Class on Monday September  3 at 8:30AM.  All other classes are cancelled. CrossFit Kids and CrossFit Teens will begin the school schedule next week. CrossFit Kids will meet Wednesdays at 4pm CrossFit Teens will meet Monday/Wednesday at 4:30PM.  Wendler Cycle Week 3 Cycle 2 Back Squats […]

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  • Tuesday 8-28-12

    By Jen | In WOD | on August 27, 2012

    4 Rounds 4oom Run 15 Box jumps 15 Kettlebell swings

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  • Monday 8-27-12

    By Jen | In WOD | on August 26, 2012

    News and Updates Team SuperFit 2012 at CrossFit RVA was a total success for West End CrossFit competitors.  ALL of you stepped outside of your comfort zones and pushed your limits.  WECF swept the women’s scaled division with a first, second and third place finish.  Congratulations Mindy and Candice, Anne and Lindsay and Kara and […]

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  • Thursday 8-23-12

    By Jen | In WOD | on August 22, 2012

    News and updates There will be no CrossFit Group classes on Saturday morning 8/25 and no Core Mobility on Sunday 8/26. Join us at CrossFit RVA this weekend for the Team SuperFit competition! Team SuperFit WOD’s posted HERE “Nasty Girls” 3 rounds for time of: 50 Squats 7 Muscle-ups 10 Hang Power Cleans (135, 95) *Scaling […]

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  • Wednesday 8-22-12

    By Jen | In WOD | on August 21, 2012

    News and updates There will be no CrossFit Group classes on Saturday morning 8/25 and no Core Mobility on Sunday 8/26. Join us at CrossFit RVA this weekend for the Team SuperFit competition! Wendler Cycle Week 2 Back Squats (Cycle 2) 70% x 3 80% x 3 90% x 3+

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  • Tuesday 8-21-12

    By Jen | In WOD | on August 20, 2012

    News and updates There will be no CrossFit Group classes on Saturday morning 8/25 and no Core Mobility on Sunday 8/26. Join us at CrossFit RVA this weekend for the Team SuperFit competition! Strict press 3 x 5 Conditioning WOD 12-10-8-6-4-2 Push Press 125/85 Kettlebell swing 200m sprint before each round Compare to 2-22-12  

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  • Monday 8-20-12

    By Jen | In WOD | on August 19, 2012

    News and updates There will be no CrossFit Group classes on Saturday morning 8/25 and no Core Mobility on Sunday 8/26. Join us at CrossFit RVA this weekend for the Team SuperFit competition! Today’s WOD 4 x 3 Deadlift (Approx 80% 1rm) Conditioning WOD Row 3 min Rest 2 min Row 3 min Check out […]

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  • Thursday 8-16-12

    By Jen | In WOD | on August 15, 2012

    News and updates No Core*Mobility class Sun 8/19. Core*Mobility @ 10:45AM Sat 8/18 instead We have concluded our second Nutrition Performance Challenge.  Individual winners will be announced on Monday!  Inches have been lost and performances have significantly improved.  Did you miss the challenge?  If so, there is a National Paleo Challenge starting September 17.   […]

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  • Wednesday 8-15-12

    By Jen | In WOD | on August 14, 2012

    Wendler Cycle (2nd Cycle) Week 1 *Add 10 pounds to your previous 1RM and take 90% of this value for your new working weight 65% x 5 75% x 5 85% x 5+ Conditioning WOD 3 Rounds 400m Run 50 Double unders TEAM SUPERFIT IS AUG 25-26 AT CROSSFIT RVA.  COME OUT AND SHOW YOUR […]

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  • Tuesday 8-14-12

    By Jen | In WOD | on August 13, 2012

    3 Position Snatch 7×1 Snatch @ approx 65-70% 1rm 7 x 1 *Do not go above 70%.  These reps should not be heavy.  Focus solely on mechanics. Conditioning WOD 3 Rounds for time 250m Row 4 Snatches (Power or full -Athlete’s choice) 115/85 12 Hand release push ups Happy Birthday, Kim and congratulations on your […]

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