Let’s talk about Nutrition.  It has been a long time since we’ve discussed it.  Too long, in fact.  I’ll go first:

When I got into CrossFit in late 2006/early 2007, there were not many affiliates.  In fact, I was at a Gold’s gym and my trainer (Rudy) had me doing CrossFit before I even knew […]

By |August 1st, 2015|Uncategorized|0 Comments|

Saturday, Aug 1

12 Minutes to warm up Deadlift.

For time:

Run 140M

20 DL (185/135)

20 Bar over burpees

Run 210M

15 DL

15 Bar over burpees

Run 400M

10 DL

10 Bar over burpees

By |July 31st, 2015|Uncategorized|0 Comments|

Friday Abday!

Thanks again, Jim, for modeling for this picture…

5 Sets of 60 seconds on, 60 seconds rest, alternating between:

Max reps Abmat sit ups

Max reps HLR


4x500M Row

Rest exactly 2 minutes between each 500.

By |July 30th, 2015|Uncategorized|0 Comments|

It’s a Grip Killer


Please remember to have your kids wear leggings or knee high socks Wednesday because we will be working on rope climbs!



Be sure to shave your callouses and clip any hangnails before you get to the gym tomorrow.

WOD for Wednesday, July 29:

Press 6×2@ 85%

3 RFT:

10 Pullups

50 KBS 53/35

By |July 28th, 2015|Uncategorized|0 Comments|

Did You Say Power?

Yes, I know it is rare for me to prescribe the “power” variants of most lifts… but here you go.  Merry Birthday.

Power Cleans 3@75%, 2@80%, 4 heavy singles

3 RFT:

400M Run

10 Power Cleans 135/93

By |July 27th, 2015|Uncategorized|0 Comments|

Just in Time!

So, you’re finally feeling better from Wednesday’s Squat session, right?

I’m so glad to hear that!

WOD for Monday, July 27:

Squat 8@65%, 8@70%, 8@75%

For time: 21-15-9


Box Jumps 24/20″

Advanced:  21-15-9

HSPU deficit = 2×45# bumpers

Box Jumps:  34/28″

By |July 25th, 2015|Uncategorized|0 Comments|

Abs on a Friday!

WOD for Friday, July 24:

60 Seconds on, 60 seconds rest, alternating between 5 sets of max hold L-Hang, max hold L-Sit


4x400M Run

Rest exactly 2 min between each 400

Compare to April 24, 2015

By |July 24th, 2015|Uncategorized|0 Comments|

Rest Day Reminders & Coming Events

Thursdays are our regular rest/make-up days at MVCF.  If you missed a WOD from earlier in the week, come to the gym to make it up.  If you have done all of them, take the day off to rest and recover.



1)  Saturday, August 29, 2015 Virginia USAPL Last Chance Qualifier — Sanction # […]

By |July 23rd, 2015|Uncategorized|0 Comments|

You Knew Squats Were Coming…

WOD for Wednesday, July 22:

Squat – 3×5 @ 75%, 1xME@75%

For time:

100 DU

75 Air Squats

50 Burpees

75 Air Squats

100 DU

By |July 21st, 2015|Uncategorized|0 Comments|

Going Overhead!

WOD for Tuesday, July 21:

Push Press 5×3

After a thorough warm up, use ascending weights for each working set.  Record heaviest set.

3 RFT:

10 STO 135/93 (no rack)

15 WB 20/14

30 KBS 53/35

By |July 20th, 2015|Uncategorized|0 Comments|