1971-G Evelyn Byrd Ave. Harrisonburg, VA

Everyone have a great weekend!  Last reminder, no class Saturday! Friday, August 22nd Strength 4X5 Pause Back Squats @ heaviest possible-3 second pause, no bounce (try to go heavier than last week) 3xMax Effort Chest to Bar Pullups (if time permits)   Workout 3 Rounds for Time 10 Overhead Squats (115/75) 25 Double Unders (3:1) 400m … [Read More...]

Active Recovery

A nice user friendly workout for today's Throwback! Remember, no class this Saturday, we will all be at SuperFit Richmond. Thursday, August 21st As Many Rounds as Possible in: 10 Minutes 10 Box Jumps 10 Pushups 10 Ball Slams Ref 7/16/2013 … [Read More...]

Super Saturday

Just as a heads up...since we have so many competing this Saturday there will be no classes!  We apologize for the inconvenience but all the coaches will be in Richmond cheering on our athletes at the Richmond Superfit.  If anyone is interested in going down to spectate we will post info later in the week regarding car pool, heats, etc. Also, super proud of all those … [Read More...]

Do The Work

When the workout is 3 snatches and 15 wallballs...that means your score should reflect those reps.  Not 13 wall balls, or 12...15.  We understand a missed rep here and there but every round is unacceptable.  At the end of the day you are hurting yourself.  We will be much more proud of you for taking another minute and doing all the work than going faster and not … [Read More...]

On Tap

Another week is upon us!  Look for some more Pause sqauts, some calorie rowing, a body weight friendly throwback, and a gut-check max effort sprint finish! Monday, August 18th Strength 3 Position Snatch Max (floor, hang, power position-do not drop the bar)then 1@95%, 1@90% 3x10 Barbell Rollouts (if time permits)   Workout 7 Rounds for Time 3 … [Read More...]