WODs

Workout Of The Day

SBCF is now sharing our strength programming and WODs in a different way. Click on the link below to see our workouts on our electronic Whiteboard : https://members.shockoebottomcrossfit.com/admin/workout.

Check this link through out the day to see what your teammates at SBCF are putting up for the workouts. WODs will be logged at the gym and you can see past results as well. Please login and sign up for each class that you come to, if not, your name will not show up on this page for workouts. This blog page will now be used for tips, helpful articles, suggestions and corrections from coaches, and auxiliary work to WODS.

Note: Workouts are updated nightly for the next day but the input results dont switch over till 12am, so when looking at past workouts, the results will be for previous day shown

Hey Guys,

So we are all done with maxing and we are entering a new mesocycle, that will last for 12 weeks and will take us into the middle of Feb. I love finishing up a cycle and starting new ones because in an essence it is a bit of a redo/start over button. It makes the programming fresh again and brings new phases of lifting and conditioning to the athletes. One thing that is always good for making gains is keeping the body guessing. Falling into a stale routine can not only be bad for hitting a physical plateau but a mental one as well. I definitely envision this new cycle to bring exciting and challenging movements built in a way that will maximize the progress that you are seeing out of the program. Within this 12 weeks, we are kee...

Read more

Hey guys lots going on at SBCF right now;. Sorry there haven’t been too much updates lately on the blog. We got a bunch to drop on you right now though!!

First, we want to release the announcement of out last On Ramp class for the year. This will start Nov 29th, Dec 1st, and Dec 3rd. Same as last time. This will be a 3 week introduction to the common movements of crossfit, Oly/ power lifting, and gymnastics, given tues, thurs @ 7:15, and sat @ 10am. This is an amazingly successful program for starting people on their fitness journeys. Note: this class will take precedence over the 7:15 L1 class during this time. We apologize for any inconvenience, but this is very helpful at transitioning newbies and helps everyone in the long run....

Read more

Hello Strong people, We got a few updates for ya! First of all, congrats to all who competed in Superfit RVA last week. Yall did amazing. We had folks that this was there first competition and we had folks that are pretty seasoned in competing. Regardless of how experienced you are, I saw everyone laying it all out there and working till they dropped. That’s what competing is all about- heart and intensity. Well I saw plenty of that!

Second congrats to all our new folks that just completed on ramp classes. Welcome them to the gym and please continue to help them learn along their fitness journeys(Just like everyone!). We wont be running another one until December. Tell your friends and family to get ready ☺

A couple other events co...

Read more

Hey guys, got a couple updates for you! First off- Congrats to Julia, Mary, Lindsay, and Victoria for competing and crushing superfit Lorton this past weekend. This is the second competition that each of these ladies have participated in and they made it through the finals, taking home a tie for 3rd place! Great job girls!!

2nd, sorry we are a little late on announcing this. We will be doing a hero WOD this Sat for the 4th of July weekend. This will be the only workout on sat and we will be doing it an 9am. So make sure your not too hung over for the fun:) IF you have already signed up for the sat 10am or 11am please note it will only be at 9am. Also for the 4th we will be closed that Monday. Take some time off and enjoy a rest day!!

Don...

Read more

temp-post-image

Read more

Hey Guys! Sorry its been a little while since weve updated the blog. Hopefully yall have been getting your SBCF info straight from us in the gym! We do have a couple new updates that I think is worthy to put up here though.

First, a little update with the schedule: Hopefully this is going to work with the coaches and members’ work/life schedule so this should be the last time we change things around. We know its annoying to get used to new class times so we do apologize but we think this is going to help everyone! We are going to all morning classes, M-F, at 5:40 and 6:40am. 5:40 will always be L1 and 6:40 will always be Funds. In addition to that we are rolling out a new type of class. This will be called our “Express”...

Read more

temp-post-image

Read more

The week of all weeks has finally arrived! The week where everything is put to the test. The week that we tell Sir Isaac Newton to piss off with his so called laws of gravity. This is the week of chest puffin, testosterone pumpin, hand chalkin heavy lifting. THIS IS MAX WEEK BABY!!

Monday we will be starting out with the most difficult test. The Snatch! Remember all the cues you’ve learned. Scoop those knees under the bar; keep those elbows over top of the bar in your scarecrow position. Also, take some extra time on the warm up; work your positions with an empty bar. Wednesday will consist of my favorite, the Clean and Jerk and Friday will be the make up day for any of you who miss a day. Since we’re doing such heavy lifting...

Read more

temp-post-image

Read more

temp-post-image

Read more