Welcome to Rival Crossfit

NEW MEMBERSHIP RATE OFFER: STARTING 14 DEC THROUGH 31 DEC 2009, IF YOU SIGN UP FOR A ONE YEAR MEMBERSHIP WITH A MANDATORY AUTOMATIC DEBIT FROM CHECKING OR SAVINGS ACCOUNT, THE MONTHLY FEE WILL ONLY BE $40.00 PER MONTH.  PLEASE LET YOUR FAMILY AND FRIENDS KNOW OF THIS NEW OFFER.

Welcome to Rival CrossFit. Utilizing the CrossFit methodology of fitness and nutrition, we strive to bring the reality of elite levels of fitness to the masses. Special forces, expecting mothers, collegiate athletes, military members, business executives, police officers, grandmothers and grandfathers, fire fighters, high school athletes, and regular folks like you and I, have all walked through our doors and have been positively impacted by our training regimen. Continue

PERSONAL DEFENSE READINESS

Coach Roger Fracker (Frack), Certified Personal Defense Readiness Coach.  Personal Defense Readiness (PDR), is a division of Blauer Tactical Systems.  Coach Tony Blauer is founder and CEO of Blauer Tactical Systems (BTS).  PDR utilizes the S.P.E.A.R. System, which is the study of human movement as it relates to violence, fear and aggression.  The S.P.E.A.R. System is based on a genetic survival reflex and has been turned into a combative science.  To learn more about the S.P.E.A.R. System and the most efficient form of self defense for protecting yourself and your family, please contact Frack at (540) 908-7393 and click on the icon below.



Calendar of Events

«

July 2010

»

S M T W T F S
  1 2 3
4 5 6 7 8 9 10
11 12 13 14 15 16 17
18 19 20 21 22 23 24
25 26 27 28 29 30 31

Rival Crossfit Blog

Monday, 01.25.10: WOD

Five rounds for time of:

Row 500 meters
135 pound thruster, 7 reps

Thursday, 12.31.09: WOD

CrossFit Main Site WOD:

"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

CrossFit Football WOD:

 

Complete 5 rounds for time of:

Sprint a 20 yds – 40 yds – 20 yds shuttle drill
8 Kettlebell Swings 2 Pood
16 Push Ups

*Rest 1 minute between rounds.
*For shuttle drill, start by sprinting 20 yards, change directions and sprint back 40 yards, change direction and sprint back 20 yards through original starting point. Perform 8 Kb swings and 16 push ups. Rest 1 minute and repeat...

Tuesday, 12.29.09: WOD

Main Site WOD:

Row 5K.

CrossFit Football WOD:

 

Tabata Deadlift

For 20 seconds do as many reps of deadlift as you can. Rest 10 seconds. Repeat this 7 more times for a total of 8 sets. Your score is counted by total number of reps in 8 sets.

Amateur/Collegiate - 225 lbs

Professional - 315 lbs

Wednesday, 12.16.09: WOD

For time:
21 Pull-ups
21 Handstand Push-ups
18 Pull-ups
18 Handstand Push-ups
15 Pull-ups
15 Handstand Push-ups
12 Pull-ups
12 Handstand Push-ups
9 Pull-ups
9 Handstand Push-ups
6 Pull-ups
6 Handstand Push-ups
3 Pull-ups
3 Handstand Push-ups
Handstand push-ups are "nose to floor" and pull-ups are "strict" or non-kipping.

Tuesday, 12.15.09: WOD

Back Squat 3-3-3-3-3 reps

PROPER TECHNIQUE.


Blog Archive

CrossFit.com
CrossFit Journal


 

online scheduling - by BookFresh