1971-G Evelyn Byrd Ave. Harrisonburg, VA


Thursday, July 30th Throwback to March 12, 2015 10 min Every minute on the minute: odd- 5 Front Squats @ 60% even- 40 double unders (2:1) 10 min Every min on the minute: odd-3 squat cleans @85% even- 5 barbell burpees 10 min Every min on the minute: odd-2 clean and jerks @85-95% even-10 split jumps … [Read More...]


Wednesday, July 29th Strength 2x100m Sled Push 1 mile run 2x100m Sled Push *in order* or Work up to a Heavy set of 3 Snatch Balance Work up to a Heavy set of 2 Hang Squat Snatch   Workout 3 Rounds for Time 25 Wall Balls 25 Box Jumps (24/20) … [Read More...]

Nappy Roots


Athlete of the Month time!  Aaron has requested you show up for the details...see you at the rock! Remember, if it doesn't challenge you it won't change you :) Tuesday, July 28th "Labours of the ManBearPig" … [Read More...]

Game Over

The CrossFit games final event did not disappoint!  Congrats to VA native Ben Smith on bringing home 1st place! Monday, July 27th Strength Front squat 1×4@60%, 1×3@70%, 1×3@75%, 1×3@80%, 1×3@85%, 1×3@80% Workout 3 Rounds As Many Rounds as Possible in 3min 4 Overhead Squats (135/95) 8 Burpees -1min rest after each 3 min segment- … [Read More...]

Extra Guac

Saturday, July 25th For Time 1 Mile Run 100 Air Squats 80 Situps 60 Pushups 40 Pullups … [Read More...]