We are finally seeing some good news for Virginia businesses to re-open! The Governor of Virginia just gave his proposed timeline for this to happen…with the caveat that the timeline could change. As of now, businesses in VA will be able to open up on Friday, May 15th (GREAT NEWS!!).

Based on current information available, we will be required to maintain the 10 person limit. Therefore, classes will be 9 participants and 1 coach. Classes will run for 50 minutes so we can have a 10 minute gap for one group to depart while the coach wipes down the the equipment again. Class reservations will be required and if we see all classes filling up, we will add more. We recommend reserving classes further in advance than you’ve had to in the past (or start doing it for those of you who have never reserved). Download the Zen Planner app for an easy process to reserve classes. Once again, if you reserve class and do not show up, you will lose eligibility to that class slot for a 30 day probationary period (please respect your fellow gym members who also want to workout).

It is expected that Phase 1 will last 2-4 weeks (depending on the health data) and then we move to Phase 2, which has the potential for larger classes and also adding our 7-Fit classes, but that is TBD additional details from the Governor on fitness center requirements.

For those of you who froze your membership, if you have not instructed us otherwise, your membership will start again on May 15th. If you are not yet ready to return to the gym, please email [email protected] and request a longer hold period.

For those of you who have borrowed equipment, please see below (you will receive an email from your managers with additional details regarding time slots to return the equipment):

• All barbells will need to be returned on Monday, May 11th (we will be performing maintenance on the barbells so they are like new again).
• All other equipment that has been borrowed will need to be returned on Thursday, May 14th.

Thank you for your continued patience and a BIGGER THANK YOU to all of our members who have continued to support us through this challenging time! We are very humbled by your generosity and we really appreciate it. We have been working hard and you’ll see a brand new gym when you return on May 15th!

Virtual Workouts!!!

Yoga– 12:00AM JOIN HERE
CrossFit– 5:30PM JOIN HERE

Strength:
5 Rounds
:30 AMRAP Biceps Curls
:30 AMRAP Triceps Extensions
:30 Rest
:30 AMRAP Strict Press
:30 AMRAP Upright Rows
:30 Rest

Conditioning:
E2MOM 18
30ft Low Bear Crawl
60ft Shuttle Sprint

For the low bear crawl, hips should be in line with the shoulders and shins should stay parallel to the ground.

You can find all of the past workout recordings HERE!!

Strength:
5 Rounds
10 Each Arm Tempo Dumbbell/Kettlebell Deadlifts (20×1)
:45 Weighted Plank
1:00 Rest

If you have a barbell, do 20 reps at the same tempo.

Conditioning:
AMRAP 12
30 Mountain Climbers
20 Air Squats
10 Jumping Air Squats
5 Wall Walks (Fx: Plank to Pike Walk)

Virtual Classes!

Yoga– 10:00AM JOIN HERE

“Michael” was CrossFit’s second hero WOD (after “J.T.”), posted on the CrossFit Main Site as the workout of the day for July 15, 2005 (050715). The post said: “With heavy hearts we offer our prayers and condolences to his wife, Laura, and 14-month-old daughter, Molly. The price of freedom, and its worth, is found in Michael’s passing. The debt owed to Michael and his family can never be repaid but only honored by remembering Michael and remaining free.”

Conditioning:
“Micheal”

3 Rounds
800m Run
50 Back Extensions
50 Sit-ups

Virtual Classes!

CrossFit – 10:00AM JOIN HERE

Strength:
AMRAP 10
100ft Single Arm Carry (Left)
100ft Single Arm Carry (Right)
20 Weighted Cossack Squats
10 Standing Single Arm High Pull (Left)
10 Standing Single Arm High Pull (Right)


Conditioning:
For time
10 Burpees Over Odd Object
10 Odd Object Power Cleans
20 Burpees Over Odd Object
20 Odd Object Cleans
30 Burpees Over Odd Object
30 Odd Object Power Cleans

Use any weighted object that you can take from the ground to your shoulders. This could be a sandbag, backpack full of books, a log etc.

Virtual Classes!

CrossFit – 12:00PM JOIN HERE

Nutrition Seminar – 5:00PM JOIN HERE

Strength:
EMOM x 15
1: 12 Good Mornings
2: :45 Wall Sit
3: :45 Hollow Hold


Conditioning:
EMOM 25
1: AMRAP Double Unders
2: AMRAP Russian Twist
3: AMRAP Jump Switch Lunges
4: Max Distance Broad Jumps
5: Rest

Virtual Classes!

CrossFit – 12:00PM JOIN HERE
Yoga– 5:30PM JOIN HERE

Strength:
10 Rounds
:30 AMRAP Strict Handstand Push Ups
:30 Rest


Conditioning:
AMRAP 12
20 Dumbbell/Kettlebell Step Ups
20 Bench Dips
20ft Handstand Walk (Fx: Bear Crawl)

Use a single Dumbbell/Kettlebell for step ups. For bench dips position your hands shoulder-width apart on a secured bench or stable chair. Slide your butt off the front of the bench with your legs extended out in front of you.

Virtual Workouts!!!

CrossFit – 12:00PM JOIN HERE

30 Minute Mobility – 5:00PM JOIN HERE

Core Blast – 6:00PM JOIN HERE

Core Strength:
3 Rounds
100 Bicycles Kicks
100 Flutter Kicks
1:00 Plank Hold
1:00 Rest

Conditioning:
24 – 21 – 18 – 15 – 12 – 9 – 6 – 3
No Push up Burpees
Kettlebell/Dumbbell Swings

100m Run after each round.

If you do not have a 100m route, Run :20 out/:20 Back.

Virtual Workouts!!!

Yoga– 12:00AM JOIN HERE
CrossFit– 5:30PM JOIN HERE

Strength:
E2MOM 12
5 Each Leg Goblet Bulgarian Split Squats (32×1)

Knee should not be touching the floor while pausing.

Conditioning:
5 Rounds
Work 3:00/Rest 1:00
AMRAP
16 Alternating Dumbbell or Kettlebell Hang Clean and Jerks
12 Air Squats
8 Push Ups

Pick up where you let off at the start of every work period.

You can find all of the past workout recordings HERE!!!

Strength:
4 Rounds
:30 AMRAP Strict Press Right Arm
:30 AMRAP Strict Press Left Arm
:30 AMRAP Hang Power Snatch Right Arm
:30 AMRAP Hang Power Snatch Left Arm
1:00 Rest

Use a kettlebell, dumbbell, or any other weighted object. If you are using a barbell use the scheme below :45 AMRAP Strict Press
:15 Rest
:45 AMRAP Hang Power Snatch
1:15 Rest

Conditioning:
2 Rounds
40 Weighted Sit-Ups
60 Pistols (Fx: Weighted Reverse Lunge)