CrossFit Rife

5741 Bayside Drive
Virginia Beach, VA
Jess 440-227-0988
Jason 225-802-8716
cs@crossfitrife.com

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Today’s WOD

Sunday: Open Gym!

May 20, 2012 By CFR Admin 4 Comments

Group Mobility

Rest day for some…

From now on there we will have an OPEN GYM

1000-1200 am only

There will be at least one trainer there but there will not be a class.

Come in do a wod you missed earlier in the week or work on a weakness, do some mobility.

Try Us For Free!

Every Saturday at 10 am we offer a free class for those interested in trying CrossFit. This is a great way to get a feel for our gym, our coaches, and CrossFit in general. CrossFit workouts are a group activity with workouts modified so that everybody can participate. The goal is to make a better you and encourage those around you to do the same.

Upcoming Events

  • May 28, 2012 9:00 am - May 28, 2012 1:00 pm
    HRCC: Memorial Day "Murph" at CF 757
  • June 9, 2012 9:00 am - June 9, 2012 1:00 pm
    HRCC: "CrossFit for Hope" Charity Event at CTO
  • July 21, 2012 - July 22, 2012 (All Day)
    2012 Garage Games Mid Atlantic
  • August 4, 2012 9:00 am - August 4, 2012 1:00 pm
    31 Heroes Project WOD
  • September 9, 2012 9:00 am - September 9, 2012 1:00 pm
    9/11 Heroes Run- Virginia Beach
View All Events

Member Spotlight

Bryan “BK” Karl

Yup!!

Member Spotlight – Veteran Edition   1.Who are you and how old are you? Bryan Patrick Karl, otherwise known as BK; pretty sure there’s some people that don’t know my real name. 27.   2.  Where are you originally from and what brought you to the area? Rochester Hills, Michigan. I got recruited by Norfolk… [Continue Reading]

Tags

Annie Back Squat bacon beef Bench Bench Press box squat Bradshaw breakfast chicken Christine Cindy Clean & Jerk Deadlift dinner eggs Filthy 50 Fish Fran Front Squat front squats Helen JJ JT lunch Nate ohs Overhead Squat Paleo Press Push Jerk Push Press Row shoulder press shrimp Snatch snatch deadlift squats sumo deadlift sweet potato Tommy V Zone

Blog Archives

Recent WODs

Sunday: Open Gym!

20 May 2012

Saturday: Running Fran :-)

18 May 2012

Friday: Rope climbs and Push Ups

17 May 2012

Thursday: Sumo Deadlift 12x3 at 65% with bands

16 May 2012

Wednesday: OH lunges, burpees

15 May 2012

Tuesday: 5x5 Shoulder Press, 5x3 Push Press, 5x1 Push Jerk

14 May 2012

Monday: "JJ"

13 May 2012

Sunday: Rest Day!

12 May 2012

Saturday: Run, Kb swings, pull ups...

11 May 2012

Friday: Snatch Deadlift from a deficit 10x3 at 60%

10 May 2012

Thursday: Wallballs, Run, OHS, Wallballs

9 May 2012

Wednesday: Front Squat 10x2 at 80% w/ Kbs

8 May 2012

Tuesday: C2B Pull ups, Ring Dips, Pistols, T2B

7 May 2012

Monday: "Christine"

6 May 2012

Rest Day!

5 May 2012

Saturday: "Pheezy"

4 May 2012

Friday: Snatch 5x3

3 May 2012

Thursday: C2B pull ups, box jumps, GHD Sit ups

2 May 2012

Wednesday: Bench 10x2 at 80% with bands

1 May 2012

Tuesday: OHS and Double unders

30 April 2012

Monday: Box Squat 12x2 at 85% with chains

29 April 2012

Sunday: Rest Day!

28 April 2012

Saturday: FREE WOD AT The GYM!!!

27 April 2012

Friday: Row, row, row your boat

26 April 2012

Thursday: "Nate"

25 April 2012

Wednesday: Sumo Deadlift 1 Rep Max

24 April 2012

Tuesday: Run, OHS & Box Jumps

23 April 2012

Monday: OHS 8x3 at 80%

22 April 2012

Sunday: Rest Day!!

21 April 2012

Saturday: "Tommy V"

20 April 2012

Friday: Shoulder Press 12x3 at 75%

19 April 2012

Thursday: Snatch, C2B, and Pull Ups

18 April 2012

Wednesday: Snatch grip Deadlift

17 April 2012

Tuesday: AMRAP T2B, Pwr Cleans, Wall Balls

16 April 2012

Monday: Front Squats 10x2 at 75% with chain

15 April 2012

Sunday: Rest Day!

14 April 2012

Saturday: Upchuck last nights Pizza Wod

13 April 2012

Friday: Bench with Kettlebells 8x2 @ 75%

12 April 2012

Thursday: Thrusters and Muscle Ups

11 April 2012

Conventional Deadlift: 5x 50% / 60% / 75% / 85%

10 April 2012

Tuesday: HSPU and Burpee Box Jumps

9 April 2012

Monday: Back Squats 10x3 at 75% with chains

8 April 2012

Rest day: Happy Easter

8 April 2012

Saturday: Deadlift-Push Up-C2B Pull Ups

6 April 2012

Friday: Find a new 1 RM Clean and Jerk

5 April 2012

Thursday: Run and Barbell Complex

4 April 2012

Wednesday: Sumo Deadlift 15x 2 at 50% with bands

3 April 2012

Tuesday: Pull ups, Power Cleans, Thrusters

2 April 2012

Monday: OHS 10x2 at 75%

1 April 2012

Sunday: Fran

31 March 2012

Saturday: We're going to call this the Fern

30 March 2012

Friday: Bench 14x 3 at 50% with bands

29 March 2012

Thursday: AMRAP KBs & Burpees

28 March 2012

Wednesday: Find a new 1RM Snatch

27 March 2012

Tuesday: Deadlift and OHS

26 March 2012

Monday: Front Squat 10x 2 @ 75% with Kbs

25 March 2012

Sunday: Rest Day

25 March 2012

Saturday: Open WOD 12.5

23 March 2012

Friday: Push Jerk

22 March 2012

Thursday: Deadlifts and burpees

21 March 2012

Wednesday: Box Squats 10x3 @ 80% with chains

20 March 2012

Tuesday: Snatching Elizabeth

19 March 2012

Monday: Filthy Fifty

18 March 2012

Sunday: Shamrock Half Marathon!!!

17 March 2012

Saturday: Open WOD 12.4

16 March 2012

Friday: Bench 10x2 at 80%

16 March 2012

Thursday: snatch, hspu, t2b

14 March 2012

Wednesday: Snatch Deadlift 10x2 75%

13 March 2012

Tuesday: Cleans and pull ups

12 March 2012

Monday: OHS 12x3 at 70%

11 March 2012

Sunday: Rest day!

11 March 2012

Saturday: WOD 12.3 Box Jumps, Push Press, T2B

9 March 2012

Friday: Shoulder press 10x2 at 70%

8 March 2012

Thursday: Thrusters and SDLHP

7 March 2012

Wednesday: Deadlift 12x 2 at 60%

6 March 2012

Tuesday: OHS, T2B, KBS

5 March 2012

Monday: Front squats 12x3 at 70%

4 March 2012

Sunday: Rest Day!

3 March 2012

Saturday: Snatches!

2 March 2012

Friday: Bench 14x2 75% with chains

1 March 2012

Thursday: Run, Deadlift, box jumps

29 February 2012

Wednesday: Sumo Deadlifts 15x2 at 75%

28 February 2012

Tuesday: Row, WallBalls, Pull Ups

27 February 2012

Monday: Back Squats 12x3 at 70% with KBs

26 February 2012

Sunday: Rest Day!!

25 February 2012

Saturday: AMRAP 7 min Burpees!!

24 February 2012

Friday: Bench 12x3 70% with kettlebells

23 February 2012

Thursday: Barbell Burpees/ Deadlifts/ T2B

22 February 2012

Wednesday: Snatch Grip Deadlift 10x3 at 70%

22 February 2012

Tuesday: Snatch, Pull ups, Double unders

20 February 2012

Monday: 1 RM OHS

19 February 2012

Sweet and Spicy Caribbean Baked Chicken with Mango

19 February 2012

Rest Day

18 February 2012

Saturday: W...., D...., B.....

18 February 2012

Friday: Chipper!! HSPU/BJ/KBs/SU/B's

16 February 2012

Thursday: 7 Front Squats, 7 C2B Pull Ups

15 February 2012

Wednesday: Annie

15 February 2012

Tuesday: Run and G2O

14 February 2012

Monday: Front Squat 1RM

13 February 2012

Sunday: Rest Day!

12 February 2012

Sunday: Open Gym!

20 May 2012

Saturday: Running Fran :-)

18 May 2012

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