• 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.

WODs

  • Wednesday 4-25-12

    By Jen | In WOD | on April 24, 2012

    AMRAP 12 min 10 Power Cleans 135/95 8 Box jumps 6 Handstand push ups How many of you are tired of hearing day in and day out, “Knees out, chest up, hips back, heels!”  Please feel free to plug in any of the many cues you hear on a daily basis.  If you gave an […]

    CONTINUE READING
  • Tuesday 4-24-12

    By Jen | In WOD | on April 23, 2012

    3 Rounds 25 Wall ball 25 Kettlebell swings 25 Double unders Skill Work…Why It’s Important…    

    CONTINUE READING
  • Monday 4-23-12

    By Jen | In WOD | on April 22, 2012

    Wendler Cycle Week 4 – Deload Deadlift and Strict Press 40% x 5 50% x 5 60% x 5 With remaining time focus your efforts on snatch skill work.

    CONTINUE READING
  • Saturday 4-21-12

    By Jen | In WOD | on April 21, 2012

    BRING A FRIEND DAY! Thank you WECF members for bringing your friends in this morning!  3 Rounds 1 minute of work at each station Row for calories Ab mat sit ups Ball slams Air squats *Rest 1 minute in between rounds

    CONTINUE READING
  • Friday 4-20-12

    By Jen | In WOD | on April 20, 2012

    Make up a missed WOD Reminder –  Bring a friend day Saturday April 21st! Doors open at 8AM, WOD explanation/demo begins at 8:30AM and the first heat begins at 9AM. See you all there!  

    CONTINUE READING
  • Thursday 4-19-12

    By Jen | In WOD | on April 18, 2012

    10-9-8-7-6-5-4-3-2-1 Hang Power Snatch Pull ups

    CONTINUE READING
  • Wednesday 4-18-12

    By Jen | In WOD | on April 17, 2012

    Please be sure to focus most of your individual warm up on hip and hamstring mobility.  I know mine are feeling the effects of “32 Hokies.” Thanks to all who came out yesterday and helped honor the fallen Hokies. AMRAP 10 min 200m Sprint 3 Wall climbs 7 Toes to bar         […]

    CONTINUE READING
  • Tuesday 4-17-12

    By Jen | In WOD | on April 16, 2012

    Today’s WOD is in honor of those who lost their lives 5 years ago April 16th.  I apologize we are one day off.  Thank you, Jess for suggesting the WOD to remember those fallen Hokies.  “32 Hokies” and “We Are Virginia Tech”  is courtesy of CrossFit Blacksburg.  *Please keep in mind that this WOD can easily […]

    CONTINUE READING
  • Monday 4-16-12

    By Jen | In WOD | on April 15, 2012

    Wendler Cycle Week 3 – Deadlift and Strict Press 75% x 5 85% x 3 95% x 1+ Spend your remaining time on skill work/mobility work.

    CONTINUE READING
  • Sunday 4-15-12

    By Jen | In WOD | on April 14, 2012

    REST DAY 8:30 and 9:30am Saturday classes post Air Force WOD              

    CONTINUE READING
COPYRIGHT ©FIT 2014. ALL RIGHTS RESERVED.