4924 Shell Road
Virginia Beach, Virginia 23455
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CrossFit is a core strength & conditioning program that delivers a fitness that is by design, broad, general, and inclusive. Elements of track & field, gymnastics, weightlifting, and strongman are combined in short intense daily workouts to maximize results for any individual. CrossFit teaches functional movement patterns, or, movements that you find in real life -pushing, pulling, squatting, jumping, throwing, carrying, and sprinting.
Black Friday! -- Reminder: We have an adjusted schedule for today and today's hours are 10a-12p Only. It is Open Gym style with optional programming/WOD. You may do the optional programming or a WOD, Strength, or skill you missed earlier in the week or your own thing.
Also, from 10a-12p we will have our Black Friday Gift Card SPECIAL and apparel sale! See our earlier post this week for the details or visit our FaceBook Page for the details.
Optional programming for today:
Deadlift: Find your new 1RM or 3-3-3-3-3 (same weight across - heavy!)
5 Deadlifts (275/185#)
7 Handstand Pushups
10 Burpees over the bar
Scale down to about 75-65% of your 1RM as a guide if you need to scale. Each set of 5 reps should be challenging but form maintained.