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Posts By Kyle

Welcome Scott, Thanks Chris!

May 17, 2013 · Kyle

Welcome Scott as General Manager

It’s with great enthusiasm, that I welcome Scott Linton to the gym as general manager. Scott joins us after being a member of three years, and a trainer of two years. Not only is Scott an inspiring athlete, but he’s got some great plans for the future of the gym. Please join me in welcoming and supporting Scott in his new role going forward. Please don’t hesitate to contact Scott with any questions.

Thank You Chris!

We have been extremely sad that Chris Garay will be leaving us to tour with his band, Anatomy of Frank. Chris has been a wonderful part of our family and we fully support his dream to be a musician. Chris continues to impress us with his unending search for fitness knowledge, his devotion to training clients and his kindness. Thank you very much for your service Chris! Chris will be returning in the late fall to continue his fitness and training journey.

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ToughMudders

Try Us Out For Free!

October 17, 2012 · Kyle

Step 1: Try and Compare (Recommended)

  • Read testimonials from our members.
  • Compare value. We offer small group training led by certified instructors; our average member comes 3 or 4 times per week; our clients experience incredible results; and you begin a lifelong, social fitness journey. We provide so much more value when you experience results and the environment we’ve created. Scroll down for prices.

Step 2: Try a Free Class!

Join us either every Tuesday and Thursday at 6:15PM or Saturdays at Noon for a free introduction class (no registration, just show up), or contact us to schedule a free introduction during any time. Please arrive at least 10 minutes early to take care of paperwork. Wear your workout clothes, bring some water, and be prepared for a workout and an introduction to the CrossFit methodology.

Step 3: Essentials Classes (strongly encouraged)

We encourage new athletes to attend our Essentials classes every Tuesday and Thurdsay at 6:15PM and Saturdays at Noon.

In order to give our athletes the best possible experience, we ask them participate in our flexible “Essentials” classes which are small group sessions designed to introduce athletes to the CrossFit methodology and movements. The classes are designed to help you build the confidence and familiarity with what we do in our CrossFit classes.

Alternately, if those times do not work for you, all of our classes include instruction for all levels of athletes, and you are welcome to attend any class if you feel comfortable or have scheduling issues.

Step 4: CrossFit Classes

CrossFit training is meant to be scalable and flexible around your fitness goals and daily schedule. Naturally, so are our membership options.

Membership Type

12 Month

6 Month

Month to Month

Regular Unlimited

$135 /month

$149 /month

$169 /month

Regular 3X/Week

$125 /month

$139 /month

$159 /month

Regular 2X/Week

$115 /month

$129 /month

$149/ month

There are further 15% discounts for families, couples, students and active duty military.

We’re the best results-oriented gym in central Virginia. You get personal attention everyday. If you want to see a change in your life, contact us and we’ll talk about membership and details.

Do I have to do Essentials?

We encourage new members to complete the Essentials process, but you are welcome to attend any class if you feel comfortable or have scheduling issues.

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Monday Workout: Labor Day and New Schedule Reminders

August 31, 2012 · Kyle

We will only have one class on Monday, September 3rd at 12 Noon due to Labor Day.

After Monday, we are launching our full schedule which includes the following changes:

  • 12 Noon Lunch Classes Monday through Friday

  • Tuesday/Thursday 9:30AM Classes

    Please check our schedule for all our class times.

WOD: Badger (complete as an individual or as a team of 2 running together)

3 Rounds for Time (scale as necessary):

  • 95 pound Squat clean, 30 reps
  • 30 Pull-ups
  • Run 800 meters

 Mark Carter

In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.

Compare to 4/3.

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Friday Workout: Deadlifts and KB Swings

August 30, 2012 · Kyle

Strength

Deadlift 5-5-5-5-5

WOD

100 KB Swings for TIme (70/53)

Please note: Monday we will have a noon class only. Happy Labor Day Weekend!

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Thursday Workout: Farmer Carry Fun

August 29, 2012 · Kyle

WOD

400M Farmer Carry (53/35 each hand)

Then 4 Rounds of

  • 7 Squat Clean Thrusters (135/95)
  • 7 Strict Pullups
  • 14 Pushups

400M Farmer Carry (53/35 each hand)

 

38.026213 -78.467071

Wednesday Workout: Backsquat and Press

August 28, 2012 · Kyle

Strength

Backsquat 2-2-2-2-2 (pause 3 seconds in the bottom)

Press 3-3-3-1-1-1

Optional Uncoached WOD

Row 1,000 Meters for Time

38.026213 -78.467071

Tuesday Workout: Aerobic Hell

August 27, 2012 · Kyle

In 5 Minutes, do as many double unders as you can.

Rest 3 Minutes.

In 5 Minutes, do as many ground to overhead as you can. (75/55)

Score is total number of double unders/5 + ground to overhead reps.

After class, accumulate 10 minutes in the bottom squat position.

38.026213 -78.467071

Monday Workout: Clean and Jerks and

August 26, 2012 · Kyle

Buy In

Spend 5 Minutes Working on Overhead Mobility

Skill

Work on Proper Jerk Technique for 10 Minutes

WOD

5 Rounds of

  • 5 Clean and Jerks (185/115)
  • 10 Chest to Bar Pullups

 

 

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Friday Workout: Lumberjack 20

August 23, 2012 · Kyle

Lumberjack 20

20 Deadlifts (275lbs)
Run 400m
20 KB swings (2pood)
Run 400m
20 Overhead Squats (115lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24″)
Run 400m
20 DB Squat Cleans (45lbs each)
Run 400m

please share equipment as necessary

On Nov. 5 at 1:34 p.m., a terrorist named Major Nidal Hasan attacked fellow soldiers and civilians at Fort Hood, Texas. When the shooting ended, he had killed 12 soldiers and one civilian and wounded 43 others.

Spc. Frederick Greene, 29, of Mountain City, Tennessee, Pfc. Aaron Thomas Nemelka, 19, of West Jordan, Utah, Pfc. Michael Pearson, 22, of Bolingbrook, Illinois, and Spc. Kham Xiong, 23, of St. Paul, Minnesota, along with eleven of the wounded were active CrossFitters in the 20th Engineer Battalion, home to Lumberjack CrossFit.

This workout is in honor of these soldiers, one month after the murderous rampage.

38.026213 -78.467071

Thursday Workout: Rowing, Burpees, Wallballs

August 22, 2012 · Kyle

15 Minute AMRAP of

  • Row 500 Meters
  • 10 Burpees
  • 20 Wallballs (20/14)
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