1971-G Evelyn Byrd Ave. Harrisonburg, VA

Charlottes Web

Good luck to everyone throwing down at Charlotte Superfit this weekend! Saturday, November 22nd Teams of 2...Relay Style As Many Round as Possible in: 20min 10 Push Press (115/75) 10 KB Swings (1.5/1) 10 Box Jumps (24/20)   … [Read More...]

Hail Storm

Hailey Simmons bringing the thunder and the lightning....Happy Friday! Friday, November 21st Strength Back Squats 10x3 @ 80-90%   Workout Hailey Simmons Athlete of the Month 15-12-9-6-3 Deadlifts (185/135) Split Jumps Abmat Situps *Perform 3 Front Squats at your Deadlift weight after each completed round* … [Read More...]

Hit It

Throwback tuneup before Hailey drops the hammer with her athlete of the month workout to kick start the weekend! Thursday, November 20th Workout: 1000m Row -then- 3 Rounds for Time 8 Handstand Pushups 10 Knees to Elbow 12 Box Jumps *Reference February 25th 2014* … [Read More...]

Hitting the Mark

Lifting weights with little rest. Wednesday, November 19th Every minute on the Minute for: 10 min Odd: 3 Pause Front Squats at 50% of 1 Rep Max, :05 second hold Even: 40 Double unders (60 Singles) Every minute on the Minute for: 10 min Odd: 2 High Hang Squat Cleans (power position) at 70% of 1 Rep Max Even: 8 Burpees Every minute on the Minute for: 10 … [Read More...]


Rocktown CrossFit Formal....December 19th @ Captial Ale House.  Be there! Tuesday, November 18th Strength Snatch Complex: Full Snatch + Hang Snatch +2 Overhead Squats (Heaviest Possible) 3xMax Effort Windshield Wipers OR Max Effort L Holds from the Rig     Workout For Time 15 Snatches 115/75 20 Burpees 5 Muscle Ups (10 pullups+10 … [Read More...]