June 19th 2013 Kid and Teens – Wed Jun 19 June 18th 2013 Kid and Teens – Mon Jun 17 June 17th 2013 Strength WODs for June 17th, 19th and 20th Kid and Teens – Sat Jun 15 June 14th Kid and Teens – Thu Jun 13 June 13th June 12th Kid and Teens – Wed Jun 12 June 11th Kid and Teens – Mon Jun 10 June 10th Strength WODs for June 10, 12 and 13th 2013 Kid and Teens – Sat Jun 8 June 7th June 6th Kid and Teens – Thu Jun 6 June 5th Kid and Teens – Wed Jun 5 June 4th Kid and Teens – Mon Jun 3 June 3rd Strength WODs for June 3rd, 5th and 6th Kid and Teens – Sat Jun 1 May 31st May 30th Kids and Teens – Thursday May 30 May 29th Kids and Teens – Wednesday May 29 May 28th Kids and Teens – Monday May 27 Memorial Day Murph — May 27th 2013 Strength WODs for May 27th, 29th and 30th Friday, May 24th May 23rd May 22nd May 21st May 20th Strength WODs for May 20th, 22nd and 23rd Kid and Teens – Sat May 18 May 17th May 16th Kid and Teens – Thu May 16 May 15th Kid and Teens – Wed May 15 Kids and Teens – Mon May 13 May 14th May 13th Strength WODs for May 13th, 15th and 16th Kids and Teens – Sat May 11 May 10th May 9th Kids and Teens – Thu May 9 May 8th Kids and Teens – Wed May 8 May 7th Kids and Teens – Mon May 6 May 6th Strength WODs for May 6th, 8th and 9th May 3rd May 2nd Strength WOD May 1st 2013 May 1st April 30th April 29th Strength WOD April 29th 2013 Strength WODs for April 29th, May 1st and 2nd Kids and Teens – Sat Apr 27 April 26th Kids and Teens – Thu Apr 25 April 25th Strength WOD April 25th Kids and Teens – Wed Apr 24 April 24th Strength WOD April 24th April 23rd Kids and Teens – Mon Apr 22 April 22nd Strength WOD April 22nd 2013 Strength Wods for April 22nd, 24th and 25th Kids and Teens – Sat Apr 20 April 19th 2013 Strength WOD April 18th 2013 Kids and Teens – Thu Apr 18 April 18th Strength WOD April 17th 2013 Kids and Teens – Wed Apr 17 April 17th April 16th Strength WOD April 15th April 15th Kids and Teens – Mon Apr 15 Kids and Teens – Sat Apr 13 April 12th April 11th Kids and Teens – Thu Apr 11 Strength Wod April 11th 2013 April 10th Kids and Teens – Wed, Apr 10 Strength Wod April 10th 2013 April 9th Kids and Teens – Mon, Apr 8 Strength Wod April 8th 2013 Strength Wod weekly video update April 8th April 5th April 4th Strength WOD April 4th 2013 Strength WOD April 3rd, 2013 April 3rd April 2nd Strength WOD April 1st April 1st Strength Wods for April 1st, April 3rd and April 4th Kids and Teens – Sat, Mar 30 March 29th March 27th Kids and Teens – Thurs, Mar 28 Strength WOD for March 28th March 27th Kids and Teens – Wed, Mar 27 Strength WOD for March 27th Kids and Teens – Mon, Mar 25 March 26th March 25th Strength WOD for March 25th Strength WOD video update! Kids and Teens – Sat Mar 23 March 22nd March 21st Strength WOD March 21st 2013 Kids and Teens – Thu Mar 21 Kids and Teens – Wed Mar 20 March 20th Strength WOD march 20th Kids and Teen – Mon Mar 18 March 19th March 18th Strength WOD March 18th St. Patrick’s Day and the Strength Wods for March 18th, 20th and 21st Kids and Teens – 20130316 March 15th March 14th Deadlift 1RM day! March 14th Kids and Teens – 20130314 March 13th Kids and Teens – 20130313 Strength WOD March 13th March 12th Strength WOD March 11th Kids and Teens – 20130311 March 11th Serious Strength Page Live Nicole Jeremy Dave Travis Mike Sandy Rob News Matt February 26th February 25th Kids and Teens – Saturday, Feb 23 Amy February 22nd Kids and Teens – Thursday, Feb 21 February 21st Kids and Teens – Wednesday, Feb 20 February 20th February 19th Kids and Teens – Monday, Feb 18 February 18th Kids and Teens – Feb 16 February 15th Kids and Teens – Feb 14 February 14th Kids and Teens – Feb 13 February 13th February 12th Kids and Teens – Feb 11 February 11th Kids and Teens – Feb 9 February 8th Kids and Teens – Feb 7 February 7th Kids and Teens – Feb 6 February 6th February 5th Kids and Teens – Feb 4 February 4th John Kids and Teens – Saturday, Feb 2 February 1st Kids and Teens – Thursday, Jan 31 January 31st Kids and Teens – Wednesday, Jan 30 January 30th January 29th Kids and Teens – Monday, Jan 28 January 28th Kids and Teens – S January 25th Kids and Teens – T January 24th Kids and Teens – W January 23rd January 22nd January 21st January 18th January 17th January 16th January 15th January 14th Kids and Teens S – Friends and Family January 11th Level 1 Course Kids and Teens T January 10th Kids and Teens W January 9th January 8th Kids and Teens M January 7th January 4th January 3rd January 2nd Reminder of How This Workout Should Feel December 31st December 28th December 27th December 26th December 25th December 24th Kids and Teens “S” December 21st Kids and Teens “T” December 20th Kids and Teens “W” December 19th December 18th Kids and Teens “M” December 17th Kids and Teens “S” December 14th Kids and Teen “T” December 13th Kids and Teens “W” December 12th December 11th December 10th Kids and Teens “S” December 7th Kids and Teens “T” December 6th December 5th Kids and Teens “W” December 4th Kids and Teens “M” December 3rd Kids and Teen “S” November 30th Kids and Teens “T” November 29th Kids and Teen “W” November 28th November 27th Kids and Teens “M” November 26th Kids and Teens “S” November 23rd Kids and Teen “T” Kids and Teen “W” November 21st November 20th Kids and Teens “M” November 19th Kids and Teens “S” November 16th Kids and Teens “T” November 15th Kids and Teen “W” November 14th November 13th Kids and Teen “M” November 12th November 9th November 8th November 7th Jen and Kirk – Athletes of the Month October 2012 November 6th November 5th Kids and Teens “S” November 2nd Kids and Teens “T” November 1st Kids and Teens “W” October 31st October 30th Kids and Teens “S” October 26th Kids and Teens “T” October 25th Kids and Teens “W” October 24th October 23rd Kids and Teens “M” October 22nd Kids and Teens “S” October 19th Kids and Teens “T” October 18th October 17th Kids and Teens “W” October 16th Kids and Teens “M” October 15th Kids and Teens “S” October 12th Kids and Teens “T” October 11th Sheetal P. Athlete of the Month for September 2012 Kids and Teens “W” October 10th October 9th Kids and Teens “M” October 8th Kids and Teens “S” October 5th Kids and Teens “T” October 4th Kids and Teens “W” October 3rd October 2nd Kids and Teens “M” October 1st Kids and Teens “S” September 28th September 27th Kids and Teens “T” Kids and Teens “W” September 26th September 25th Kids and Teens “M” September 24th Kids and Teens “S” September 21st Kids and Teens “T” September 20th Kids and Teens “W” September 19th September 18th Kids and Teens “M” September 17th Kids and Teens “S” September 14th Kids and Teens “T” September 13th Kids and Teens “W” September 12th September 11th Kids and Teens “M” September 10th GET STARTED Kids and Teens “C” September 7th September 6th Kids and Teens “B” September 5th Kids and Teens “A” September 4th Alissa H. Athlete of the Month for August 2012 September 3rd Kids and Teens “C” August 31 August 30th Kids and Teens “B” August 29th Kids and Teens “A” August 28th August 27th FTBB RESULTS! FTBB Summer 2012 Results! Kids and Teens “C” August 24th August 23rd Kids and Teens “B” August 22nd Kids and Teens “A” August 21st August 20th Kids and Teens “C” August 17 August 16th Kids and Teens “B” August 15th Kids and Teens “A” August 14th August 13th August 10th Kids and Teens “C” August 9th Kids and Teens “B” August 8th Kids and Teens “A” August 7th August 6th Ken B. Athlete of the Month for July 2012 Kids and Teens “C” August 3rd August 2nd Kids and Teens “B” August 1st July 31st Kids and Teens “A” Updated Crossfit Kids Schedule July 30th July 27th July 26th Kids and Teens “C” Kids and Teens “B” July 25th July 24th 31 Heroes Kids and Teens “A” Kids and Teens Programming Plan July 23rd July 20th July 19th July 18th July 17th July 16th July 13th July 12th July 11th July 10th July 9th July 6th July 5th July 3rd Chris A. Athlete of the Month June 2012 July 2nd June 29th Closed July 4 June 28th June 27th June 26th Fit To BE Bare Summer 2012 June 25th June 22nd June 21st June 20th June 19th June 18th June 15th June 14th June 13th June 12th June 11th CrossFit For Hope June 8th June 7th June 6th Tuesday WOD June 5th Monday WOD 2012-2nd Quarter Coach Stacey Aneury E. Athlete of the Month for May 2012 June 4th June 1st May 31st May 30th May 29th May 25th May 24th Bring your 4 year olds! May 23rd May 22nd May 21st May 18th May 17th May 16th May 15th May 14th May 11th May 10th May 9th CFHR Kids Classes Begin Tuesday, May 15th! May 8th May 7th May 4th Matt P. Athlete of the Month for April 2012 May 3rd May 2nd May 1st April 30th April 27th April 26th April 25th April 24th April 23rd CrossFit Hampton Roads South Annex Open House April 20th April 19th April 18th April 17th April 16th April 13th April 12th April 11th April 10th April 9th April 6th April 5th Lisa Athlete of the Month for March 2012 April 4th April 3rd April 2nd March 30th March 29th March 28th March 27th March 26th March 23rd March 22nd March 21st March 20th March 19th March 16th March 15th March 14th March 13th March 12th March 9th March 8th March 7th Free Friends and Family WOD Coach Stacey’s Handstand Skills Seminar St. Patrick’s Day Cornedbeef Cornucopia March 6th Bill and Brenda Athletes of the Month February 2012 March 5th March 2nd March 1st February 29th February 28th February 27th February 24th February 23rd February 22nd February 21st February 20th February 17th February 16th February 15th 2012-1st Quarter Coach Matt February 14th February 13th February 10th February 9th February 8th February 7th February 6th February 3rd Guy Via – January 2012 February 2nd February 1st January 31st January 30th January 27th January 26th January 25th January 24th January 23rd January 20th January 19th January 18th January 17th January 16th January 13th January 12th January 11th January 10th I’m a Fish and I don’t wanna be saved! Occupy Your Food! A great resolution for the new year January 9th January 6th The Full Scoop on Salt and Blood Pressure January 5th The Gut-Skin Connection January 4th January 3rd January 2nd Kelly M – Dec 2011 Off your Ass! December 30th December 29th December 28th December 27th December 26th December 23rd December 22nd December 21st December 20th December 19th CFHR O-Lifting Club December 16th Olympic Lifting Seminar December 15th December 14th Massage December 13th Two New Resources for CFHR Athletes December 12th One Doctor’s Story. The Impact of Nutrition December 9th December 8th December 7th Addictive Food plus a great link for friends & family with questions about diet and lifestyle December 6th December 5th December 2nd December 1st November 30th Holiday Hours November 29th It’s the Sugar Rush Song!!! November 28th November 25th November 24th November 23rd Primal/Paleo T-Giving Recipies Galore! November 22nd 2 New Coaches at CFHR! CrossFit Hampton Roads athletes at the Phoebus High 5K Tech Trot on Nov 19, 2011 November 21st November 18th November 17th November 16th November 15th November 14th FIT TO BE BARE (FTBB) FALL 2011 RESULTS!! November 11th Pre and Post Workout Nutrition November 10th November 9th October AOTM November 8th Back to Basics 2 November 7th Inspiration, Dedication and Pure HEART Drive, Aggression, Athleticism and Talent November 4th November 3rd November 2nd Revist to the Basics November 1st October 31st October 28th October 27th October 26th October 25th Chocolate Fish Oil Tastes GOOOOOD! Don’t Be Deceived by “ALL NATURAL” October 24th CFHR at the Foodbank 5K, take 2! Doctor Self-Experiments with Primal Diet October 21st October 20th October 19th October 18th October 17th Free Family and Friends WOD! November Coaches meeting JP’s Going Away Party+Jen W and Coach Travis’ Birthday Party CFHR Costume Party CrossFit Level 1 Trainer Course at CFHR October 14th October 13th October 12th October 11th The Family Buy-In October 10th October 7th Why We Say No to Soy October 6th Sept 2011 – JP 5K Runs of Interest FTBB Contestant Takes 1 Small Step…by Standing Up!! October 5th October 4th October 3rd Welcome to FTBB 2011 September 30th Coach Jess Fairwell September 29th Are You IN?? FTBB “Before” Photos Starting!!! September 28th September 27th FTBB, Getting Started Robb Wolf’s Team at the American Dietetic Association Conference MUST SEE TV!!! September 26th September 23rd September 22nd September 21st Fit To Be Bare (FTBB), Fall 2011 September 20th What is Nutrition’s Guiding Light? September 19th September 16th Rowan’s Farewell Dinner September 15th September 14th Is that bad science or did someone pee in your coke? September 13th Not Getting Our Newsletter? Do your gut a “Solid,” thoughts on Antibiotics September 12th September 9th Good Snippets from MDA – Calcium, Kale and more September 8th The Benefits of Weight Training for Children September 7th VOTE FOR CFHR!!! September 6th September 5th Kick Stress’s ass…calmly…Now! Aug 2011, Bailey Brothers September 2nd Results!!!! September 1st August 31st Small Step, Big Return August 30th August 29th A Little Fat Hurricane Reading. August 26th August 25th August 24th No Single Cause or Cure August 23rd August 22nd Takin’ Charge!!! August 19th CFHR – What Sets Us Apart!!! Wise Energy System Training Makes You WICKED Strong! August 18th August 17th Stopping The War on Salt CFHR Rocks the MUD RUN! August 16th August 15th Ancestral Health Symposium – Videos and Slides galore!!! 31 Heroes WOD at CFHR August 12 Sick @ss Stacks, Broscience, Dr. Oz Bashes and Calorie Myths…it’s got it all August 11th Labor Day Hours August 10th Blinded By the Lie. August 9th Functional Paleo – A Great Place to Start Understanding August 8th August 5th MANoPause.. August 4th Congrats Jen and Dan Dr. Davis’ Wheat Belly…Coming Soon! August 3rd August 2nd July Athlete of the Month Becky and Tom YOU BE THE COACH!!! Just Breathe Yoga August 1st BIGGER DEADLIFT HINTS July 29th July 28th July 27th July 26th July 25th July 22nd August Coaches Dinner Why Animal Fat IS Good For You July 21st July 20th CrossFit HR and CrossFit Williamsburg Volleyball Game FREE Pullup Seminar! How to Set and Achieve Your Goals! FREE Nutrition discussion and Q&A CFHR 3rd Annual Fit To Be Bare! 6th Annual Fight Gone Bad Fundraiser MUD RUN! Coaches Meeting Free Friends and Family Workout! Cooking With Healthy Fats July 19th Crockpot Recipes from 30 Days of Paleo Do you need Breakfast? July 18th CFHR Summer Party The Benefits of Scaling and TRAINING July 15th Parents, Hide your Kids…from THIS! A-Store and More 20011-2nd Quarter Mike L. July 14th Weeding the Yard July 13th Not Us!!!! The Visual Explanation of Paleo and Where Nutrition Went Off the Rails July 12 Life Beyond Bagels State of Confusion June Athlete of the Month – Rowan G July 11th Another look at “A Calorie” Rowan G – June 2011 July 8th July 7th July 6th July 5th July 1st June 30th NOT ON OUR FACEBOOK PAGE YET??? Absolute Athleticism The BEST Ad EVER!!!! June 29th June 28th “The Paleo Identity Crisis” June 27th June 24th Freaky Eaters June 23rd How To Stay Active With a Sedentary Job June 22nd June 21st June 20th Elite Performance Chiropractic Clinic at CFHR June 17th Sledge Swingin’ Saturday! Memorial Day Murph Video June 16th Which Seems Healthier to You? June 15th June 14th Progenitorivox (You Must Watch This Add!) A Candid Interview About the New USDA “My Plate”…uh, thing June 13th Wanna Be Angry, Inspired, Hopeful and Motivated All at the Same Time? BYOB & BBQ Social At the Box June 10th May Athlete of the Month – Drew M. May 2011 – Drew M. A CRITICAL RESOURCE FOR FERTILITY, PREGNANCY AND NEWBORNS!!! June 9th Priority Uno June 8th June 7th Courtney W’s Graduation Party June 6th June 3rd June 2nd June 1st WIC, USDA and Another Place to Offload Overproduced, Subsidized Grains. May 31st CFHR L1 Cert Recipients May 27th May 26th May 25th May 24th May 23rd May 20th CFHR South Detachment Jez Scrambles and Succeeds May 19th May 18th May 17th Skinny Fat, By CF Southbay Finding Fish in the Real World Perfect Health Diet — The Movie Trailer May 16th YouTube Page Up -Exercise Demos Food Renegade Fri, May 13 Demanding High Quality Food–are you ashamed? Another reason to EAT MEAT and HEAL YOUR GUT Thu, May 12 Wed, May 11th The Hawaiin Libertarian Tuesday, May 10th Monday, May 9th Regionals Hotel Info Anjie B. Friday, May 6th HQ Level 1 Cert. No Clases Haybails & Tomato Cans on the Way to CFHR Thursday, May 5th CFHR Affiliate Team Announced Wednesday, May 4th Have We Lost Our Minds? Tuesday, May 3rd More on Sugar – Gary Taubes Coach Bryan Farewell Party Memorial Day “Murph” WODSTOCK 2011 Monday, May 2 Great Interview About Sugar w/ Dr. Lustig Fri, April 29th Why You’re Addicted to Bread Thur, April 28th Nutrition Density: Fruit vs. Beef Wed, April 27th CFHR & Coastal Farms Team Up! Tuesday, Apr 26th Redefine “Snack” Reclaiming Sustainability & Fighting the Forces of Dumb Monday, Apr 25th JP Takes 4th Friday & Saturday, Apr 22d/23d “How you feel” Now, May Not Always Reveal the Truth Thursday, Apr 21st Wed, April 20th Candy Cigarettes Revised and Republished Tuesday, Apr 19th One of the BEST Podcasts EVER. CFHR at Metro Dash Monday, Apr 18th Jen J + SWAT = Badass! Fri, Apr 15th Vegan vs Primal Live Debate Thur April 14th @ 9PM Cookout Thur, April 14th Nicole In Iraq More on Public Schools and Nutrition CNU Farmer’s Market Starts Thursday Wed, April 13th Chicago School Bans Kids From Bringing Lunch from Home Free Garden Space! 6th Place After 3 WODs Michael Pollan TED talk Kurt Harris’ Diet Manifesto 2011 – 2nd Quarter April Fitness Blog – Spring is Here! CFHR Videos April Nutrition April Athlete TONIGHT AT 7PM at Plaza Azteca Let’s Get It On!! Friday, March 18th Preppin’ for Da Big Show. Thursday, March 17th This May Be The Source of Innumerable Undiagnosed Illnesses. Wed, March 16th Some Sectionals Motivation. Tue, March 15th (Beware the Ides). Deep Thoughts on Academics and Individuals. Monday, March 14th Art De Vany Interview. Friday, March 11th Out of the Pan, Into the Fire. Thur, Mar 10th Games Registration AVAILABLE!! + How to Stop Heartburn. Wed, Mar 9th CrossFit Games Open Starts Soon!! HOW TO REGISTER! Tuesday, March 8th Nutrition 101 Episode 8 plus 4 Reasons to Ignore the "Blood Type Diet". Monday Mar 7th Paleo on Nightline ABC + Heal Yo’ Gut!. Friday, March 4th Thur, March 3rd More Answers to Questions You Get About Your Diet. Wednesday, Mar 2nd Controversial, but Hits the Nail on the Head, Tuesday March 1st Fat Monkeys. Mon, Feb 28th Fri, Feb 25th A Great Read on Sleep (it’s NOT what you expect!) and Another Interesting Study Review – Dietary Fat and Breast Cancer. Thur, Feb 24th Another Popular Health Study Reviewed (and put in it’s place). Wed, Feb 23d Perspiration Motivation Transformation Family Supportive Community Fitness for Everyone The Benefits of Intermittent Fasting. Tuesday, Feb 22d Features – Fitness Resources Features – CFHR Blog Features – Program Design Features – Nutrition & Recipes Another MD’s perspective on Sat Fat and Cholesterol. Mon, Feb 21st FTBB 2011 RESULTS!!! A Must Read Article That Should Make you ANGRY. Friday, Feb 18th Why I’d rather be stuck in an elevator with a Paleo vs. a Vegetarian. Thursday, Feb 17th Prevent, Don’t Treat, Find a Paleo Doc and Honor Your Genetic Endowment. Wed, Feb 16th Hunt Gather Love. Tuesday, Feb 15th Nutrition 101 Podcast 7 and Test 7. Monday, Feb 14th How Much Did Our Ancestors "Workout?" + Weekend Reading. Friday, Feb 11th Shaving Prevents Heart Disease! Thur, Feb 10th Carbohydrate 101. Wed, Feb 9th What is the (in?)significance of 20 Calories? Tuesday, Feb 8th The 2010 USDA Dietary Guidelines. Whatta Ya Think? Monday, Feb 7th FTBB Party + Heavy Carrying Article. Fri, Feb 4th We Want YOU!! + Liftin Heavy Shiz. Thur, Feb 3d 2011 – 1st Quarter More In-Depth Skinny on Fat, Tue, Feb 2d Another Paleo Podcast Source. Tuesday Feb 1st DNE – Sidebar – Favorite Links DNE – Favorite Links DNE – Sidebar1 DNE – Sidebar4 DNE – Sidebar3 DNE – Sidebar2 $29 billion Reasons to Lie…, Monday Jan 31st Friday Thursday Jan 27 Taco Bell Ground Beef is Only 35% Beef. Wed, Jan 26th Type 1 Diabetes Success Story at CFHR, Tuesday CFHR at the SuperFit Games. Monday, Jan 24th Kelly…Friday Jan 21 The Paleo Diet in a Nutshell..Thursday Jan 20 Diary of a (formerly) Wimpy Kid. Wednesday Jan 19 Those People We Love to Hate, Tuesday Jan 18 Test 3 + Getting Paleo Buy-In at Home. Monday Jan 17th Friday, Jan 14th Thursday Jan 13 Wednesday Jan 12 Nutrition 101 Episode 5. Tuesday Jan 11 Monday Test 2 AT LAST>>>Friday Jan 7 Goals for 2011?? Thursday Jan 6 Wednesday Jan 5 "I learned it from watching you, OK!!" A sign of the times: kids on a different kind of drugs, Tuesday Jan 4 Dec Athlete of the Month & TEST #1. Monday, Jan 3d Title 2 – CFHR Updates Title1-WOD Blog Header HEADS UP FOR MONDAY WORKOUT!!!! HAPPY NEW YEAR! Fri, Dec 31st That’s One Small Step For Fat, One Giant Leap For Nutritionist-Kind. Thur Dec 30 Don’t Let This Misleading Food Label Derail YOUR Health! Wed, Dec 29th TIME FOR SOME SERIOUS STRENGTH!!!! Tuesday, Dec 28th (happy B-day to my nephew Jerod and Happy Anniversary Mom and Dad) Deeper Kneads Massage, NOW OPEN AT CFHR!!! Monday, Dec 27th Can You Eat a Paleo Diet and Believe in God? Friday, Dec 24th Announcing CFHR Fit To Be Bare, Thur Dec 23d Fat is Back, Why Static Hangs and A Little Wed Oly. Wed, Dec 22d How to Save Money this New Year! Tue, Dec 20th CFHR Wins Big at Foodbank 5K, plus Nutrition 101 Episode 4! Monday, Dec 20th Holiday Parties and More.. Friday A Great Mental Approach to CrossFit..Thursday An Interview With a Modern Hunter Gatherer ..Wednesday Want to Avoid Cavities? Try this. Tuesday Why Moderation Will Cost You Money. Monday Dec 13th Tag Team Back Again..Friday December 10 To Rx or Not To Rx?…Thursday December 9 Does Exercising Cause Weight Gain?…. Wednesday December 8 CrossFit and Integrity..Tuesday December 7 Feeling A Little Randy?..Monday December 6 All Bones About It. Friday December 3 I Don’t Walk Funny, You Walk Funny…Thursday December 2 Paleo Pantry Cleanout! Wednesday December 1 Are you Ready to Roll? Tuesday November 30 Monday November 29 Fat Friday…November 26 Turkey DAY!! Thursday November 25 Team Wod Wednesday…….. November 24 Nutrition 101 Podcast Ep. 1…Tuesday November 23 Choose Your Path Monday November 22 Who Said Paleo is Boring?…Friday November 19 Sweet Potatoes and Yams…What’s the Difference? Thursday November 18 NOW….Wednesday November 17 Hail to the Chief….Tuesday November 16 Nutrition Questions Answered at CrossFit Hampton Roads! Monday, Nov 15th How the USDA and a Pharmaceutical Company Can Drive you to Addiction (But with the best of intentions…of course). Fri, Nov 12th A Tale of 2 Heart Attacks, Thursday Nov 11th The Reason I Love Coaching….Wednesday November 10 Can I Have a 10-Piece McFrankenstein, Please? Tuesday November 9 Good Food in the Midst of Chaos. Monday, Nov 8th. Saturday Nov 6 I Bet I’ll Live Longer Than You…Friday November 5 Want Abs? Then Abs You Shall Have! Thursday November 4 ReCage (MANDATORY READ) Wednesday November 3 Get up and go! Tuesday November 2 Ribeiro Brazilian Jiu-Jitsu, Monday, Nov 1st Another Motivational Post? Friday October 29 Bravery vs Courage Thursday October 28 They’d bet YOUR life they’re right about cholesterol…if only they could prove it! Wednesday October 27 Tuesday October 26 6 Months?!! Yea, Try 2 Decades Monday October 25 Saturday OCT 23 Bring it!! Hi Friday. Nice to see you again! October 22 Really!? OCT 21 LIES, DAMNED LIES!!!! October 20 WORST.WOD.EVER Tuesday Oct 19 Death by Thrusters…Monday Oct 18 Saturday Oct 16th One for the Road (a rant that is). Fri Oct 15th Take Control of How You Feel: Hormones. Thur Oct 14th Fueled by Fat. Wed Oct 13th Living Gluten-Free. Tue, Oct 12th Addressing Autism with Nutrition. Mon, Oct 11th Primal Body, Primal Mind. End of 100 Days of Burpees!! Fri Oct 8th (100 DOB Day 100!!!!) Straight Talk from the Doc. Thur Oct 7th (100 DOB Day 99) The "Hole" Story about Soy: Why Soy is Harmful and How it Became so Popular. Wed Oct 6th (100 DOB Day 98) In Search Of the Perfect Human Diet. Tue Oct 5th (100 DOB Day 97) "Sugar the Bitter Truth": Interview with Dr. Lustig Plus a GREAT Rant! – Mon, Oct 4th (100 DOB Day 96) Saturday Oct 2nd Sept Athlete of the Month. Friday, Oct 1st (100 DOB Day 93) RAIN CHECK!!! Yorktown Wine Festival. Thur, Sept 30th (100 DOB Day 92) Stop Battling Your Appetite!! How Sugar is Sabatoging your Body and Mind. Wed, Sept 29th (100 DOB Day 91) PACK YOUR LUNCH FOR WORK!!! Another Great Primal Recipe Source. Tue, Sept 28th (100 DOB Day 90) MORE THAN JUST FOOD: 6 Challenges to Improve your Health IMMEDIATELY. Mon Sept 27th (100 DOB Day 89) FGB V Tomorrow! Fri, Sept 24th (100 DOB Day 86) Maintaining Good Posture at Work: Neck and Shoulder Stretches For the Office. Thur, Sept 23d (100 DOB Day 85) One Doc’s Journey. Wed, Sept 22d (100 DOB, Day 84) Misleading Interpretation. Tuesday, Sept 21st (100 DOB Day 83) Poison by any other name is still…Mon, Sept 20th, (100 DOB, Day 82) Gary Taubes New Book, Fri Sept 17th (100 DOB, Day 79) Dial In the Carbs, Thur Sept 16th (100 DOB Day 78) A Critical Message. Wed, Sep 15th (100 DOB Day 77) Deconstructing A Misleading Study…Again. Tueday, Sept 14th (100 DOB Day 76) Lots o’ Announcements. Monday, Sept 13th (100 DOB Day 75) Saturday BEACH WOD!!!!!! What is a "Need?" Fri, Sept 10th (100 DOB Day 72) A MUST READ. Thursday, Sep 9th (100 DOB Day 71) Amy S, Athlete of the Month!. Wed, Sep 8th (100 DOB Day 70) Overused or Malnourished…What causes Osteoarthritis? Tue, Sep 7th (100 DOB Day 69) The Zyrtec’s Connected to the…Zocor… Mon, Sept 6th (100 DOB Day 68) Keeping the Big Picture, Fri Sep 3rd (100 DOB Day 65) Do You Get Enough Calcium If you Eat Paleo? Thursday, Sept 2 (100 DOB Day 64) Learning the Shoulder, Wed, Sept 1st (100 DOB Day 63) Tuesday, Aug 31st (100 DOB, Day 62) Are You Comfortable with Uncomfortable? Monday, Aug 30th (100 DOB Day 61) Mobility. Friday, Aug 27th (100 DOB, Day 58) Incredible Mobility Source. Thur Aug 26th (100 DOB Day 57) Cholesterol and Inflammation: A MUST READ Guide for Everyone. Wed, Aug 25th (100 DOB Day 56) Human Fail, Tue Aug 24th. (100 DOB Day 55) Top 10 Worst Nutritional Mistakes, Mon Aug 23d (100 DOB, Day 54) Skill Work, Feats of Strength. It’s FRIDAY. Friday, Aug 20th (100 DOB Day 51) Simple, Quick, Paleo. Thur Aug 19th (100 DOB DAY 50 HALF WAY!) Free Running & Burpees Down South, Wed, Aug 18th (100 DOB Day 49) Office CrossFit: Tue, Aug 17th. (100 DOB – Day 48) Knot Tying…I’m Not Buying. Monday, Aug 16th, (100 DOB Day 47) Results!!!! List of Snacks. Fri, Aug 13th (100 DOB Day 44) Video Lecture: High Fat Nutrition. Thur, Aug 12th (100 DOB Day 43) MUD RUN RESULTS, Wed Aug 11th (100 DOB Day 42) Wheat +Men = Estrogen, Tue Aug 10th. 100 DOB Day 41 Risk and Looking Inward. Mon, Aug 9th (100 DOB Day 40) The Lonely Road. Friday, Aug 6th. (100 DOB Day 37) Healthy Eating on the Road. Thur, Aug 5th (100 DOB Day 36) Mmmmmm, Criiispy Liver. Wed, Aug 4th (100 DOB Day 35) Overcoming Autoimmune Disease. Tues, Aug 3rd (100 DOB Day 34) Just Chillin’. Mon, Aug 2nd (100 DOB Day 33) Is the Tide Turning? Friday, July 30th (100 DOB Day 30) Belief, Thur, Jul 29th. (100 DOB day 29) Wed, July 28th (100 DOB day 28) Farm Subsidies Causing Diabetes? Tuesday, July 27th (100 DOB Day 27) HDL/LDL…Perverse Yin & Yang or Nonsense? Mon, July 26th 100 DOB–day 26 (351 total). For the Geeks (Fat and Fiber) for the Non-Geeks (Diabetes Management/Prevention). Friday, July 23d. 100 Days of Burpees, day 23. Mud Run and Mobility Clinic. Thursday, July 22d. 100 Days of Burpees Day 22 Women and Weights. Wed, July 21st. 100 Days of Burpees Day 21 How to Shop For Chicken, Tuesday, July 20th 100 Days of Burpees Day 20 Monday, July 19th 100 Days of Burpees Day 19 Friday, July 16th. 100 Days of Burpees – Day 16 Thursday, July 15th. 100 days of Burpees day 15 A Few New Resources, Wed, July 14th, 100 Days of Burpees – Day 14 The Ups and Downs of Cortisol. Tue, July 13th – 100 DAY OF BURPPES, DAY 13 "Polish a Diamond, Find a Turd". Monday, July 12th, 100 DAYS OF BURPEES – DAY 12 Diabetes from Fruit? Friday, Jul 9th — 100 Days of Burpees, Day 9 Palm Oil and Saturated Fats. Thur, July 8th. 100 Days of Burpees – Day 8. Be Inspired, Wed July 7th – 100 Days of Burpees Day 7 Sleep Posture. The Key to a Good Night Sleep? Tuesday, July 6th – 100 Days of Burpees Day 6! Grown Up Thinking, Monday, July 5th – 100 Days of Burpees DAY 5 Weekend Reading: Is Oatmeal "Heart Healthy"?, Great Posts on Cholesterol and Carbs, OPT rants (great one) + BIG Announcement, . 100 Days of Burpees Challenge, Thur July 1st How to Have a Heart Attack in 10 Easy Steps, Wed, Jun 30th Heliophobia, Tuesday, Jun 29th The BEST POST EVER. MANDATORY READING!!! Monday, Jun 28th Filthy Mulligan, Fri Jun 25th Filthy Fifty, Thur Jun 25th Everything you ever wanted to know about Testosterone. Wed, Jun 23d The Children’s Food Bill of Rights. Tue, June 22nd Monday, June 21st Whole Food Versus Supplementation, Friday Jun 18th There’s No Such Thing As "Good and Bad" Cholesterol, Thur Jun 17th Gluten and Schizophrenia, Wed Jun 16th Quality vs. Quantity, Tue Jun 15th TAXES CAUSE HEART DISEASE!!! Monday, Jun 14th Local, Friday Jun 11th. Want to run a distance race? READ THIS!!! Thur, Jun 10th How to Quit Grains and Insulin: The common denominator (gotta read this), Wed Jun 9th Bodyweight. Tuesday, Jun 7th Medicare+Gluten+USDA=Me Cynical. Mon Jun 7th Mark Sisson on Vitamin D. Great Stuff. Friday, Jun 4th HeartScan Blog Gluten Refresher, Thur Jun 3rd Whatever happened to Water? Tuesday Jun 2nd Pre-order The Paleolithic Solution, Tuesday, June 1st Friday, MAY 28TH The Back Squat Can Cure Cancer. Thur, May 27th Sugar is Addictive…finally an excuse, Wed May 26th Too Damn Good, Tuesday may 25th Chill Out! Monday, May 24th A Little Inspiration, Friday May 21st The benefits (besides taste) of Cinnamon in your cooking, Thur May 20th Robb Wolf Interview on Rockstar Triathlete, Wed, May 19th Increasing Mobility in All the Right Places, Tuesday May 18th The 8th Deadly Sin: Ignorance disguised as Authority. Monday, May 17th. Sustainability…why we’re going to grow our own veggies, Friday May 14th Debunking the "China Study." Thursday, May 13th The Cycle of Inflammation and Gaining Perspective. Wednesday, May 12th Opting Out. Tuesday, May 11th Goin’ Back to Cali!!! Monday, May10th Be Happy, Be Horny, Be Hungry, Be Healthy. Friday, May 7th The ultimate triumph of industrial thinking over the logic of evolution, Thursday May 6th Healthy Gut, Healthy Immune System. Wed May 5th Understanding How the body uses "Fuel". Tues May 4th How well does your Dr understand Cholesterol? Mon May 3rd The Start of a Great Relationship. CFHR 100% Grassfed Cows!! Under Watchful, Youthful Eyes. Friday, April 30th MEBB seminar at CFHR! Thursday, April 29th 90 Degree Pushups. Wed, April 28th How Much Vitamin D Should You Be Getting? Tuesday, April 27th PNF Stretching Review. Monday, April 26th Primal Blueprint Cookbook Pre-order, Fri, April 23d Perspective, Not Guilt in Food. Thur April 22 Pullup Bar is DONE! Wed, April 21st Why GrassFed Beef? Tues, April 20th Kids, Paleo and Nutrients, Monday April 19th Weekend Reading and a Big THANK YOU! Thoughts on Back Squat, Fri April 16th The "man" taketh in taxes…the pig giveth in BACON!!! Thur, April 15th Schmaltz, it’s what’s for Dinner. Wed April 14th Just the WOD. Tuesday, Apr 13th 2 Million Pounds!!! Monday, April 12th 24 HOURS…2 MILLION POUNDS The unknown, Friday, April 9th Fundraiser Schedule of Events! Thur, April 8th Con-ola oil + "How Much is Too Much" part 2, Wed, April 7th CFHR in the Daily Press. Tuesday, April 6th New Place, New Beginning, Monday, April 5th Saturday WOD! Movin’ for time Last WOD at Current Location, Friday, April 2d March Athlete of the Month, Thur April 1st China Tops the Diabetes Hit List and Chronic Cardio connections to Heart Disease Follow-up, Wed 31 Mar Sectionals Photos, Tuesday March 30th Brent, Rob and Nicole Bring It Strong at Sectionals! Mon March 29th HELP NEEDED TOMORROW AT NOON Nutrition and Fitness Consults now Available + Sectional WODs! Friday Mar 26th The Definitive Guide to Sleep, Thur March 25th Drudgery and the curse of civilization. Wed March 24th Get Movin’!! Tuesday, March 23d FTBB Photos! Mon Mar 22d Fit To Be Bare Winners!!! Friday March 19th The New Box, and Fat on Low Carb? Thur, March 18th Scottransformation, Wed March 17th Fructose is the Devil! Tue, March 16th Et Tu Brute? Screw the Ides of March, Beware Agave Nectar. Mon March 15th Cheryl Saves a Life + No "I" in Hampton Roads. Friday, March 12th HOW TO GET BETTER SLEEP. Thursday, Mar 11th Preventing Type I and Type II Diabetes, Wed, Mar 10th What Motivates You On the Path To Wellness? Tuesday, Mar 9th CrossFit HR Affiliate Tryout Results, Monday, Mar 8th Happy B-Day Gabi! Saturday’s Schedule of Events! We’ve Lost Our Way. Thur, Mar 4th How to Shift to a Primal/Paleo Lifestyle. Wed, Mar 3rd Living in the Moment. Tue Mar 2nd Paleo Man vs. Vegan (funny). Mon March 1st Sunday 10AM Brent and Nicole early tryout. Last of the Meatrix Installments +AFFILIATE TRYOUT WODs!!!! The Meatrix Part 2….Do you know where your food comes from? Thur Feb 25th The Meatrix..Do you know where your food comes from? Wed, Feb 24th Find Local Farmer’s Markets…and why YOU are a piece of corn. Tue, Feb 23nd Does Cardio Help the Heart or Hurt the Heart? Monday Feb 23 Saturday, Feb 20th Protein Source: Milk or Meat. Plus, how do you cope with a "bad eating" day? Fri, Feb 19th A Controversial Post. Thursday Feb 18th. How to Look, Feel and Perform your BEST! Wed, Feb 17th Paleo Desserts and Candy Cigarettes plus KTE demo. Tuesday, Feb 16th If You Eat Too Much Protein Will It Turn Into Fat? Mon, Feb 15th CFHR RESULTS FROM THE HAMPTON ROADS ERG CHALLENGE! and TONIGHT’S B-DAY PARTY FOR COURTNEY Saturday Feb 13 Snatch Assessment, Robb Wolf Podcast, Friday Feb 12 Rowing Form Fixes and Words of Encouragement, Thursday, Feb 11 Tackling Life One Challenge at a Time. THERE ARE NO LIMITS TO WHAT YOU CAN DO! Wednesday, Feb 10th Homemade Beef Jerky Recipe. Tuesday, Feb 9th Helping Family Members Get Healthy. Deadlift vs. Olympic Lift First Pull. Monday Feb 8th Weather won’t stop us twice!!!! Declare Intent! Affiliate Tryouts Coming Soon!! Fri Feb 5th Select Robb Wolf Podcast Clips: Sound Fitness and Nutrition Advice. Thursday, Feb 4th Conquering the Mind. Mental Fortitude in Fitness. Wednesday, Feb 3rd Remarkable Progress. Fitness Saves A Life. Tuesday, Feb 2nd Achieving Fitness During Injury, Monday Feb 1st SAT WOD CANX Top 10 Most Frequently Asked Questions about Nutrition & Fitness at CrossFit Hampton Roads (Podcast), Fri Jan 29th The Top Reasons People Fail to Achieve Their Weight Loss Goals, Thursday, Jan 28th Wed, Jan 27th Back Squat Form + Healthy Snack Idea, Tuesday, Jan 26th Monday, Jan 25th Saturday, Jan 23 Fri, Jan 22d Thursday, Jan 21st Wed, Jan 20th Tuesday Jan 19th Monday Jan 18th Fri Jan 15th Thursday, Jan 14th Wed, Jan 13th Tuesday, Jan 12th Monday, Jan 11th Saturday, Jan 9th Team WOD Fri, January 8th Thursday, Jan 7th Wed Jan 6th Tuesday, Jan 5th Mon, Jan 4th Sat Jan 2nd Thursday, Dec 31st Wed, Dec 30th Tuesday, December 29th Monday, Dec 28th PUSH! Thur Dec 24th Unbroken, Wed Dec 23d HSS + Metcon Diane, Monday Dec 21st 2009 NEW YEAR, NEW LOWER RATES!!! Skill Day/Makeup/Rest, Friday Dec 18th PC 1RM, Thursday, Dec 17th 5 rounds always hurts, Wed Dec 16th B.S 1RM + Metcon, Tues Dec 15th OPT Original, Monday Dec 14th Skill Day or Sat WOD, Fri Dec 11th MEBB PC 3′s, Thursday Dec 10 Walk a half mile in my shoes, Wed Dec 9th MEBB B.S.3′s, Tuesday Dec 8th Olybata and the Forty Reps, Monday Dec 7th Saturday LUMBERJACK 20 FUNDRAISER WOD BIGGEST LOSER RESULTS!!! M.E. Power Clean. Thur, Dec 3d Ladder o’ Love, Wed Dec 2nd ME Back Squat, Tabata Mix Tues Dec 1st Back in the Game, Monday Nov 30th Sprint Rows, Friday Nov 27th Happy Thanksgiving, Thur Nov 26th 1 1/4 B.S, Wallball Situps, Wed Nov 25th M.E. Deadlift, "A Little Bit Taller", Tuesday, Nov 24th Dumbbell Tension, Monday Nov 23d Bunch o’ Couplets and BIG announcement. Friday Nov 20th 2009 Tabata of a Different Sort, Thur Nov 19th Shoeless Dave, Wed Nov 18th 2009 A Farewell Murph for Kristin, Tues Nov 17th M.E. Split Jerk, Monday Nov 16th Sat WOD update Shovel and Row your way to the gym. Fri, Nov 13th Upside Down Again, Thur Nov 12th Mr Joshua, Veterans day 2009 PC + Shorty, Tues Nov 10th OHS M.E. Monday Nov 9th Rick’s 28th B-Day WOD. Sat, Nov 7th Row 2K, Friday Nov 6th Front Squat, Deadlift Thursday Nov 5th Bumpa Love, Wed Nov 4th Mix Mash, Tuesday Nov 3d Lucky Number? Monday, Nov 2d Carry the Load, Fri Oct 30th Back to basics and Hangin’ Around. Thur Oct 29th Burp-to-the-EE, Wed Oct 28th It’s in the Blood, Tues Oct 27th A little Lift, Monday Oct 26th Weekend Rant from J Saturday, Oct 24 Going Away for "Boom Boom" Ray and Coach J’s Birthday! Friday, Oct 23 Power Cleans Thursday, Oct 22 "Tyler" Wednesday, Oct 21 Turkish Getup and Get em’ Tuesday,Oct 20 Let’s set some PR’s!! Monday October 19th I HEART TABATA! Saturday, Oct 17 Heavy Deads! Friday, Oct 16 Adios Adam and Kristy!! Thursday, Oct 15 Bodyblasters?!…oh s**t!, Wednesday Oct 14 Glutes and Hammies, Tuesday Oct. 13 Columbus Day, Monday October 12 Weekend Athlete Update – David Rips and Tears and Double Under Fears! A Bit o’ Everything, Fri Oct 9th DT, Thursday, Oct 8th Pushups and Toes-to-Bar, Wed Oct 7th Hang Squat Snatch On The Minute, Tuesday October 6th BIGGEST LOSER Manmakers and DUs. Monday, Oct 5th SP and BJB, Friday Oct 2d Row, Row your Ass, Thur Oct 1st Going Big, Wednesday, Sept 30th B-Day WOD (Jim K. and Robby), Tuesday, Sept 29th DL on the MInute, Monday Sept 28th Fight Gone Bad, Fri and Sat 25/26 Sep IMPORTANT FGB UPDATE!!! PC/FS, Wendesday Sept 23d Randy, Tuesday Sep 22d Sandi B-Day WOD, Monday, Sept 21st Savor your Breaths, Friday, Sept 18th How far can you go? Thursday, Sept 17th Twice the Fun, Wednesday Sep 16th B.S and AMRAP, Tues Sep 15th Annie, Monday Sept 14th Run & Squat, Friday Sept 11th M.E Squat Cleans, Thursday, Sept 10th Fran, Wed, Sept 9th Christine, Tues Sept 8th Rings to Inverted, Friday Sept 4th 1 Jerk + 1 Snatch = Love, Thursday Sept 3d Back Squat & Pushups, Wed Sept 2nd Power Snatch/DUs, Tue Sept 1st Lunge, Row, Dip, Jump, Monday Aug 31st Musta Thrusta + Sat MIDNIGHT WOD!!! Fri, Aug 28th. G(ee) I hope I make it, Thursday, Aug 27th PC/JP Wednesday, August 26th 90% On the Nose, Tuesday Aug 25th AUG Biggest Loser WOD!! Monday, Aug 24th Bryan B Smash Tabata Twist, Friday August 21st Shoulder Press & Tuck Jump Burpees, Thurdsay, Aug 20th Helen, Wednesday Aug 19th HPC, Tuesday August 18th Dirty Thirty!! Happy 30th Nicole!! CFHR’s Massage Therapist–FIX WHAT AILS YOU!!! Long Distance Pain for JEAN’s B-Day, Sat August 15th DL, then G, Friday, August 14th Unbroken, Thursday, August13th Heart, Wednesday, Aug 12th Work and Pause, Tuesday, August 11th Overhead, Mon Aug 10th WAS THERE ANY DOUBT…AGAIN!?!?!? Pick it up…Because Life Demands it!! Fri, Aug 7th Claudia, Thursday, Aug 6th UPSIDE DOWN! Wed, Aug 5th (UPDATED) "Randren", Tue Aug 4th You want Warmup? We got it. Monday, Aug 3d Sat WOD OH for Meegs, Fri, July 30th M.E. Shoulder Press, Thursday Jul 30th Deadlift & TGs, Wednesday, July 29th Power Cleans, Tuesday July 28th Something new, Monday, July 27th Sat Beach WOD + Evening Gathering, Sat July 25th M.E. Split Jerk This is an ORDER! Rest or Skill work Get down…then get back up. Wed July 21st Livin La Vida Legs! Tues, July 21st Ode to an Oldy, Monday, July 20th Lunge Break, Thursday, July 16th A little Snatchy Snatch for Wed, July 15th Yeah Burpees! Tuesday July 14th Elizabeth, Monday July 13th EVA, Saturday, July 11th Row 2500m, Friday, July 10th Order Up, Thursday, July 9th 2009 Penalty Box, Wednesday, July 8th "Fun" with Thrusters, Tuesday, July 7th "Kicker", Monday July 6th M.E Shoulder Press + A bit of Fri Fun. Thoughts on the week + Olympic Lifting Seminar Info 5 Stations of death, pain…fun? Thursday July 2nd M.E. Deadlift, Wednesday, July 1st 16 Minutes of Fame AMRAP Thruster, HPC, SDHP, Monday Jun 29th Max DUs, Friday, June 26th Diane, Thursday, June 25th Dip n’ Row, Wed, 24 June M.E. BS + Tabata KB/Situps, Tuesday 23 June Chelsea, Monday June 22d Purple Haze, Friday, June 19th M.E. OHS + A Bit of Religion HPS + On the Minute Man-makers, Wednesday, June 17th The Rowing Pyramid of Zen Biggest Loser WOD Challenge #1, Monday, June 15th DL, KTE, RD Friday, June 12th M.E. Push Press, Thursday Jun 11th X Marks the Spot, Wednesday, June 10th A little B-Day Barbell Love, Tuesday June 9th Grip & Core Row for Max Wattage, Friday June 5th M.E. Split Jerk + short Metcon, Thursday June 4th B-Day/Anniversary WOD, Wed Jun 3rd M.E. Thruster, Tuesday June 2nd "Josh" Monday, June 1st Elizabeth, Friday May 29th M.E. DL + Short Metcon, Thursday, May 28th HSPU, Pullup, Pushup, PP ladder, Wednesday, May 27 Guess, Tuesday May 26th Final Results Happy Memorial Day, Happy B-Day Tori! Monday, May 25th Qualifier Results, Fundraiser Nutrition Seminar Day 1 Results and Sunday’s WOD Saturday Qualifiers are here! One More Video Shoulder Press M.E. May 22nd Floor Press, DL, Pivot Plank May 21st Burpee Box Jumps, Wed May 20th Heavy Thrusters and Pullups, Tuesday May 19th M.E. and G-Metcon, Monday May 18th CFHR is ONE Year Old! Athlete Profile, Eric B. Row, Wall, Snatch. Friday, May 15th DB Split Jerks/DUs, Thursday, May 14th "Griff", Wednesday, May 13th Deads and PCs, Tuesday, May 12th Filthy 50 (happy B-Day Emily) – Monday, May 11th Athlete Profile + Affiliate Team Announcement Deck O’ Cards for Dave Tire Game+ Gymnastics Elements, Fri, May 8th 100 Weighted box step ups, Thursday May 7th Front Squat M.E. Wed 6 May 100 Pullups for Time, Tuesday, Cinco de Mayo Hansen – Monday, May 4th Weekend Update Tabata Something Else, Fri 1 May 2009 M.E. Back Squat, Thursday, 30 April Run, OHS, Box Jump Wed, 29 April Row 2K for Time So Damn Proud! Grace – Friday, 24 April OHS, DU – Thursday, 23 April ME Deadlift / DUs, Wednesday, 22 April Dumbbell Bear–Tuesday 21 April Monkey Butt – Monday, April 20th Saturday April 18th WOD 11:30 class and 12:30 class Happy Friday, Happy Birthday, Happy Anniversary and GET THE HELL OUTTA HERE JEAN…WE MEAN IT!! Tabata Holy Crap W, Wednesday, 15 April W-Thursday, 9 April G Monday, 13 April F W, 10 April Biggest Loser Announcement! W-Thursday, 9 April G, Wed 8 April M Tuesday, 7 April 2009 MW Monday, 5 April WOD CHANGED! In honor of the fallen Random Info and Upcoming Stuff WG Friday, 3 April Athlete Profile WM Thursday, 2 April WGM-Wed, 1 April…you asked for it W Tuesday MM Monday, 30 March 2009 G Friday, 27 March W Thursday, 26 Mar W-Wednesday, 25 March STOP THE MADNESS! G – Tue 24 Mar– CrossFit Works — 1/2 Marathon PR With 20% of the Training Mileage WM – Monday, 23 March 2009 ATHLETES! W Friday, 20 Mar 2009 M-Thursday, 19 March 2009 G – Wednesday, 18 March 2009 WG Tuesday, 17 March 2009 MG Monday, 16 March 2009 GW Friday, 13 March 2009 WE WANT YOUR IDEAS!! W Thursday, 12 March 2009 W Wednesday, 11 March (plus some food links and thoughts) WG Tuesday, 10 March 2009 (FIND THE FREAKS) MWG Monday, 9 March 2009 Next week and a GREAT read WG W MG W– Tuesday, 3 March 2009 WM – Monday, 2 March 2009 G –Friday 27 Feb 09 WMG–Thursday 26, Feb 2009 WG — Wed, 25 Feb 2009 M–Tuesday, 24 Feb 2009 WM–Monday, 22 Feb 2009 A PICTURE IS WORTH A THOUSAND WORDS WG — Fri, 20 Feb 2009 W (I think) — Thurs, 19 Feb 2009 WG — Wed, 18 Feb 2009 WM–Tuesday, 17 Feb 2009 G –Monday 16 Feb 09 MG GW M W GM M WG MW G W Great Week WG or rest (updated workout as of 6 am) M WG G W GWM-Happy Friday WM — Day 5 ANOTHER WMG…Just Because MWG GW WMG Gym of the Living Dead W — GET YO SWING ON MG (pushing this up a day due to forecasted weather) GM WM — Day 5 G MGW (Monostructural/Gymnastics/Weightlifting)–Day 3 GW (Gymnastics/Weightlifting)–Day 2 M (Monostructural) — Day 1 Not Just a Place to Workout Happy New REAR Late Post for Tuesday, Wed WOD Wash, Rinse, Repeat (Diet, Eat Carbs, Get Fat…Again). Confesions of a Victim Bottoms and Tops Over the HEADge Meeting one of the Greats Cindystein Friday’s WOD 7 Minute Abs Just say No Good Eats YGBSM!!! AGAIN!!! White UPS workers CAN Jump Scoopy Snatch To the Core A Bear of a Different Sort A "Sirius" Thank You for this Weekend Never Forget Allow myself to…critique…myself Rawhide Jack of All Trades Now THAT is INTENSITY! Turkey Jive Where’s the Beef? Dumbbell Tension Rutworthy Complex Weekend Edition One Giant Leap for Richard kind A Barn Burner! Midget Fury Myopic Monkey Over the Hill Thursday’s Texas Tea Hammer Time Happy Veterans Day Patience Young Skywalker, POST PLEASE! Need a pick me up? What Election? Rhabdo broke the 2 min Fran!! Carol the Crusher! (check out those guns) Better late than never FGB video And the Winner is: Scary! As clear as the insulin in this vile NEW SHIRTS! Quincy gets air + a great Ketosis link Was there ANY doubt? "OLD & GREY" Saturday Reminder G MG WG W Friday Farmer’s Carry WG WMG MW G W MG W GO SAM GO!!! WG M G Gm-ish MWG WG W M (ARE YOU READY FOR FGB III ???) WM WMG WM G Athletes at WORK!!! W MG WMG WG YGBSM!!! The Art is in the Programming Open For Business Crushing the Mental Hurdle Jeremy Meets CrossFit Legends Will Puts Up 355 New York’s Finest Spider Chick Lets Loose FALL CLASS SCHEDULE Nicole’s B-Day WOD and Checkout our SHIRTS! The Stracks meet CrossFit Downright Inspiring The Mental Aspect of CrossFit Results!! Irony and Babies Why We CrossFit CFHR Hoodie — $35 Results!!! CFHR Hoodie — $35 Testimonials and Results What is CrossFit? MILITARY/FIRST RESPONDER FITNESS PROGRAMS CFHR Fit To Be Bare 2011 Courses Strength & Conditioning for Combat Athletes DEEPER KNEADS MASSAGE CFHR Nutrition 101 Podcasts Serious Strength Training Nutrition Coaching CFHR Class Schedule Ribeiro Jiu-Jitsu Hampton Roads Open Gym Schedule/Rules and Explanation of Individual Program Design CrossFit Hampton Roads Games "Scrimmage" FINAL RESULTS "How This Workout Should Feel" Decoder Ring nut 101 test