1971-G Evelyn Byrd Ave. Harrisonburg, VA

Saturday Recovery

Saturday, December 20th Every Minute on the Minute for: 5 minutes 6 Burpees *With remaining time do as many Hang Cleans as possible (135/95) Every Minute on the Minute for: 5 minutes 6 Burpees *With remaining time do as many Front Squats as possible (135/95) Every Minute on the Minute for: 5 minutes 6 Burpees *With remaining time do as many Deadlifts as possible … [Read More...]

“The best way to spread Christmas cheer is singing loud for all to hear.”

Just a reminder that the Rocktown Formal is tonight, Friday, Dec. 19th at 7pm at Capital Ale House. There will be NO 4:15pm, 5:15pm, or 6:15pm class tonight...it takes Nate a really long time to get ready.   Holiday Schedule for next week: Monday & Tuesday are normal classes Wednesday, December 24th: 5:45am, 6:45am, and 9am Thursday, December … [Read More...]

Thursday Flashback

CrossFit Open Style! Reminder...Formal party kicks off Friday night 7pm upstairs at Capital Ale House.  Please feel free to bring your significant others as well.  See you there! Thursday, December 18th 2014 CrossFit Open Workout 14.4 As Many Reps as Possible in: 14min 60Calorie Row 50 Toes to Bar (1:1 Knee Tucks) 40 Wall Balls 30 Power Cleans … [Read More...]

*Holiday Support*

All- I know we are a week away from Christmas, but we have finally settled on a family to support this holiday season.  If you can help out we would love your support but we 100% understand as this can be a very busy time of year with family time, traveling etc.  Below is the clothing information of a local family who needs our help.  If you can contribute please bring … [Read More...]

The Horns

The only thing that will make you fitter is you. Working hard. Day after day. Wednesday, December 17th Strength Back Squat 8x4….Heavier than last time Or 3k Row *Every minute 8 Situps or Pushups*   Workout 400m Run -then- 3 Rounds 15 Burpees 5 Shoulder to Overhead (185/135) -then- 400m Run … [Read More...]