The People Have Spoken!

First off, thank you to everyone that completed our survey. We received enough responses to be confident it represented a large percentage of the people attending classes regularly. In our survey, we asked three main questions: What type of class do you currently attend most frequently? What is the ideal length of a training session? Rank your favorite times (ordinal) from most desirable to least. We took the results of this survey and combined them with what we know has been happening since 5/14/2018, ie the first day of classes in the new gym. This additional information was provided by attendance records within Wodify. Initially we set out with multiple goals in light of the constraints that the space places on us. First off, the space really only accommodates one class at a time. However, James and Jason have been working concurrently for years to offer multiple classes at the same time. So this was a big change. Given current economic realities, we sought a number of ways to make it work so that we could have barbell and Crossfit classes at the same time, but there was no realistic way to pull it off, especially with the quality of instruction and facilities you’ve been accustomed to. So, in an effort to keep as much content, variety and choice for students, we chose to shorten the length of classes so that we could have more of them (especially at night), offering 1-2 WOD times, as well as 1-2 Open Gyms and a barbell class many nights a week. However, it appears that wasn’t working great to meet everyone’s needs...

2018 Deadlift PR Challenge Starting Soon!

  This Spring, we’ll be sponsoring the Pull for Pride event being held at Vasen Brewing company. It’s a deadlift only contest being held June 16th at 10:00am. This will serve as our ‘post test’ for the 2018 Deadlift PR Challenge. If you can’t or don’t want to participate in the Pull for Pride event, that’s fine. You can still do the PR Challenge with us, but you’ll have to test out on a different date. Here’s the 4-1-1 for the Deadlift PR Challenge: WHO: You, and anyone else that wants to participate in an effort to DEADLIFT MORE WEIGHT Where: Crossfit Full Circle, and on 6/16/2018, Vasen Brewing Company (http://www.vasenbrewing.com/#contact) What & When: Increase your 1RM deadlift, by testing in on 4/27 or 4/28 during our regularly scheduled classes or open gym or Friday Night Lights event. Then follow our training program during the weeks between 4/27 and 6/16, and re-test your max on June 16th at the Pull For Pride event or during one of our regularly scheduled classes or open gyms preceding the event. Why: To get stronger, learn the deadlift a little better, set a PR, help out a great cause, compete with your friends We hope you’ll join us in getting stronger, making RVA a stronger community for LGBTQ youth and have a great time practicing and improving your deadlift on your way to a huge new PR. Cost: $35 for those NOT registered for the Pull for Pride (Free for those that...
3-24-2017

3-24-2017

3-24-2017 A: Jerk (Pause/Pause) 20×1 start at 50% 1RM (+10/5 every two makes) EMOTM 20 B: 30 reps not for time TSE: Skin the cat RX: DHPU SC: Band Assist...
3-23-2017

3-23-2017

3-23-2017 A: “DT” 12 Deadlifts 9 Hang Cleans 6 Push Jerks (155/103) 5 rounds for time (15 minute cap) RX: 105/63 SC: 24/16kg KB B: Dumbbell Bench Press 50 reps in as few sets as possible TSE: 60% of BW Rx: 40% of BW Sc: 20% of...