Author page: thorbeckes

Friday, May 20th

The gym will be closed Saturday, May 27th. Classes will be normal on Monday, May 28th. Performance is in red, Competition is in blue, Links are in green, A1) 3 sets of: Box Squat Set 1: 5 reps Set 2: 5 reps Set 3: Max Reps (Add 5-10 lbs from last...

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Thursday, May 19th

Box Brief: There will not be a 4pm Open Gym or 5pm class Thursday evenings for the rest of summer. There will now be a noon class on Thursdays starting today. If you have trained Monday-Wednesday, take today as a rest day. Performance and...

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Wednesday, May 18th

Formula for Mental Toughness Written by Michele Vieux In my opinion, CrossFit requires strength, speed, stamina, and a great deal of mental toughness. What good is being as strong as an ox or as fast as Flo Jo if you can’t push through tough and...

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Tuesday, May 17th

Aerobic work and % efforts You have all seen the workouts that give a specific effort for what your physical exertion rate should feel like. For example:   Perform 3 rounds for times at 85, 95 and 100% effort. How do you know when your going 85%...

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Monday, May 16th

The gym will be closed Saturday, May 27th. Classes will be normal on Monday, May 28th How To Do Better Wall Balls -Movement RVA Performance is in red, Competition is in blue, Accessory Work is in orange, Links are in green A) 3 sets of: Front...

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Saturday, May 14th

Training on an Empty Stomach Written by Calvin Sun I am often asked if it is alright to train on an empty stomach. I think this is a common issue for anyone who needs to get to the gym early in the morning. Eating a breakfast of solid foods such...

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Friday, May 13th

How Does Cortisol Affect Weight Loss? -Iron Prescription Performance is in red, Competition is in blue, Links are in green, Accessory Work is in orange A1) 3 sets of: Box Squat Set 1: 5 reps Set 2: 5 reps Set 3: Max Reps (Add 5-10 lbs from last...

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Thursday, May 12th

Performance and Competition are in red A) 3 sets of: 30-60 second Hand Stand Hold (try to get fee off wall) 7-12 Toes To Bar B) On the minute, for 7 minutes: Hang Power Clean x 3 reps C)  Partner Workout, alternating whole rounds 12 min AMRAP: 15...

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