WODs July 25, 2014 Saturday, July 26, 2014 10:00 Nutrition 101 Workshop (No Open Gym) 11:00 Track Wod (Lynchburg College Track) Amanda Ruhl 0 Love0
WODs May 16, 2014 Saturday, May 17, 2014 10 am - Open Gym 11 am - Partner Wod With a Partner, do the… Amanda Ruhl 0 Love0
WODs March 21, 2014 Saturday, March 22, 2014 CrossFit Games Open 14.4 Complete as many rounds and repetitions as possible in 14 minutes… Amanda Ruhl 0 Love0
WODs October 31, 2013 Friday, November 1, 2013 Weightlifting 10 Min to a heavy Front Squat - 60 sec rest Conditioning "Nancy"5 Rounds… Amanda Ruhl 1 Love0
WODs October 4, 2013 Saturday, October 5, 2013 Open Gym from 10-11 Partner WOD at 11 "Don't Drop the Ball" 150 wall balls… Amanda Ruhl 0 Love0
WODs September 26, 2013 Friday, September 27, 2013 Strength Snatch Grip Push Press 5,5,5 3,3,3 1,1,1 - heavy as possible, 90 sec rest… Amanda Ruhl 0 Love0
WODs September 20, 2013 Saturday, September 21, 2013 Open gym from 10-11 Partner "Murph" 11-12 1 mile run 100 pull-ups 200 push-ups 300… Amanda Ruhl 0 Love0
WODs August 15, 2013 Friday, August 16, 2013 Weightlifting 15 minutes to a heavy snatch (single) Metcon "Don't drop the ball" 12 minute… Amanda Ruhl 0 Love0
WODs August 9, 2013 Saturday, August 10, 2013 WOD at Ivy Lake 10am. Good Luck to all our athletes competing in the SWVA… Amanda Ruhl 0 Love0
WODs August 2, 2013 Saturday, August 3, 2013 "31 Heroes" AMRAP 31 minutes 8 Thrusters (155/105) 6 Rope Climbs 11 Box Jumps (30/24)… Amanda Ruhl 0 Love0