1971-G Evelyn Byrd Ave. Harrisonburg, VA

Gymnastics and Weightlifting

is what Nasty Girls are made of! Thursday, October 23rd Nasty Girls 3 Rounds for Time 50 Air Squats 7 Muscle Ups (Scaled:14 Pullups) 10 Hang Cleans (135/95) *Reference Nov 22* Reminder the Rack Rescue is this Saturday at 8am...this is the only class and there will be no open gym afterwards.  We still have a few T Shirts left...all proceeds go … [Read More...]

Head Game

Squeeze that butt on the way up...will wash away the wall ball jelly from Tuesday. Wednesday, October 22nd Strength 5x1 High Hang Clean + Hang Clean 5x2 Split Jerks Workout As Many Reps as Possible in: 7min 5 Shoulder to Overhead(135/95) 10 Toes to Bar (2:1 Knee Tucks) … [Read More...]

Combo Meal

Burpees and Wall balls....Laurens favorite combo!   Tuesday, October 21st Strength 4x5 Back Squat – Work to a 5 Rep Max 4x3 Behind the neck Clean Grip Push Press – Heaviest Possible   Workout Every Minute on the Minute for: 12 Minutes 10 Wall Balls *Remaining time is Max Effort Burpees* Score is total burpees completed … [Read More...]

T-Minus

5 Days until the Rack Rescue...Bring a friend and lets get down.  This is a free event, however, all money raised will go to the RMH Women's Center.  If you haven't signed up for a shirt there are still a few left, signup is on the counter. Monday, October 20th Strength 5x2 Pause Snatch (3 count at the knee) 4x60sec Plank Holds   Workout 3 Rounds … [Read More...]

Its like Novacaine

it just takes time... Saturday, October 18th As Many Rounds as Possible: 20min 1 Handstand Pushup 2 Squat Cleans (135/95) 3 Burpees … [Read More...]