1971-G Evelyn Byrd Ave. Harrisonburg, VA

Flyday

We will have ONE class on the 4th...9am (for those of you who use the child care at golds, it will be available starting around 8:45am is my understanding).  Come sweat out the weekend fun! Friday, July 1st Strength- 15 Minutes Back Squat 6x3; Same Weight Across   Workout – 17 minutes “Schlitz” 4 Rounds for Time 400m Run 4 Muscle Ups (8 … [Read More...]

Rocktown Throwdown!!!

Alright Guys....get a partner and get signed up!  $40 per team... a great opportunity to compete with very low stress!  If we don't meet the minimum teams we will be scratching the event so grab someone and get signed up! Saturday, July 16 at 8 AM Rocktown Crossfit & Sports Performance Our first annual summer competition! Scaled and RX Divisions, Male/Male and … [Read More...]

Big Boy Pants

Make sure they are on...time to go to work! Wednesday, June 29th Strength – 15 Minutes Find a Heavy of the Following Complex: 1 Power Clean + 1 Hang Squat Clean + 1 Front Squat + 1 Split Jerk   Workout As Many Rounds as Possible in 15 Minutes 12 Deadlifts (155/105) 9 Box Jumps 6 Shoulder to Overhead (155/105) … [Read More...]

Workouts June 27th – July 2nd

Just a reminder that if you get to The Rock and decide that you want to wear your weightlifting shoes for strength please put them on before class...This will allow more warmup and preparation time for strength or the workout :)   Monday, June 27th Strength or Conditioning Touch and Go Power Snatch 6x3…Heaviest Possible Or Rowing 9 x 1:40 on, :20 off … [Read More...]

CLOSED SATURDAY JUNE 25TH

Sorry for the inconvenience but we will be closed Saturday, our staff will be at the Superfit competiton in Lorton, VA.  See you Monday! … [Read More...]