Browse through our daily workouts to get a sense of our programming. You’ll notice that we feature a balanced program of strength training, conditioning, and gymnastics.
Friday, February 3WOD The CrossFit Open is just two weeks away! Join the CFMVA fun in-house team competition to raise money for your teams charity! Learn more and register by...
Thursday, February 2WOD The CrossFit Open is just two weeks away! Join the CFMVA fun in-house team competition to raise money for your teams charity! Learn more and register by...
Wednesday, February 2WOD Warm-Up: 1:00 Row 1:00 Leg Swings 5 Up/Down Dog 10 Single Leg V-Up 5 Burpee Broad Jump 10 Knee Raise 2x Thru (Empty Bar then Light Weight)...
Saturday, January 27WOD Warm-Up: 1:00 Row 1:00 Leg Swings :30 Each x 2 Rounds Singleunder Bootstrapper Spiderman Lunge Air Squat Doubleunder WOD: A) Pause Back Squat 3-3-3-3-3 *15 Min* B)...
Friday, January 26WOD Warm-Up: Rack Hamstring Stretch x 10 2x Thru 3 Up/Down Dog 6 T-Spine Rotation / Side 9 Ring Row 12 Lat Pull 2x Thru 3 Rope Get-Up...
Thursday, January 26WOD Happy Birthday Danny Fernandez, our reigning Spirit of the Open award winner! Warm-Up: 7 Min AMRAP 200m Run 4 Perfect Stretch 6 Samson Lunge 8 Bootstrapper 10...
Wednesday, January 25WOD Last call for Open shirts! Preorder your 2023 Open Shirt by tonight! Preorder form: https://crossfitmva.typeform.com/to/Dy46b3n7 Warm-Up: P1: AB Cal 60% Effort P2: 2 Rounds 3 Inchworm Lunge...
