1971-G Evelyn Byrd Ave. Harrisonburg, VA

Pyramid

Saturday, September 19th 10 Toes-to-bar (1:1 Medball situps) 20 KB Swings (2/1.5) 30 Wall Balls 40 Double-Unders (120 singles) 800m Run 40 Double-Unders 30 Wall Balls 20 KB Swings 10 Toes-to-bar … [Read More...]

Race

Friday, September 19th Strength 2x200m Partner Sled push 2xMax Distance Overhead Barbell Carries   Workout As Many Rounds as Possible in: 10 min 30 Handstand Pushups 20 Power Snatch (135/95) 10 Muscle-ups  (20 dips) … [Read More...]

GLAZEd or Sprinkles?

Thursday, September 18th Dave Glazer Athlete of the Month Workout 500m Row (7-7-7) target burpees, toes to bar, chest to bar pull ups (7-7-7) deadlift, hang clean, shoulder to overhead(155lbs/105) 400m run (5-5-5) (5-5-5) 400m run (3-3-3) (3-3-3) 500m row … [Read More...]

Get Going

Wednesday, September 17th Strength 3x5 Touch and Go Power Cleans (find a 5 rep max) - then 1xMax Effort at 85% 3x5 Touch and Go Split Jerks (find a 5 rep max) - then 1xMax Effort at 85%   Workout As Many Rounds as Possible: 10min 5 Overhead Squats (135/95) 10 Pushups 15 Abmat Situps   … [Read More...]

Youth Movement

A new session of crossfit kids is under way but its not too late to get on board...if you have a youngin' that is looking for some after school fun/fitness let Lauren know! Tuesday, September 16th 3X8 Pause Front Squats @ heaviest possible 3X8 Clean Grip Behind the Neck Push Press – heaviest possible   Workout 4 Rounds for Time 500m Row 20 KB Swings (1.5/1)   … [Read More...]