superfitrva We had a great weekend at Superfit Richmond!  Tons of PRs and great performances by all of our teams.  Congrats to Rat and Dwight for bringing home 1st Place in the Men’s Novice Division and Rachel/Dana P for their top 5 finish!

Tuesday, August 26th


4X5 Pause Front Squats @ heaviest possible – try to add to last week’s number (STRICT 3 second pause in the bottom at absolute bottom depth)

3xMax Effort Muscle Ups (Scaled: Dips)




5 Rounds for Time

200m Run

15 Box Jumps