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RebelRules
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One of our esteemed members, Sharon Iskra, 8:15, volunteers at an organization right down the block from us called Pro-Kids. Inc. PRO-Kids, Inc. (“Project Reach Out to Kids”) is an afterschool tutoring and enrichment program which serves very needy kids... Continue reading
Posted Nov 17, 2015 at CrossFitWV
After a small break, we are bringing back our Crossfit Kids classes! We are making some changes to our fees for Crossfit Kids. We will no longer be charging for classes, but will be taking donations for class participation. The donation is completely voluntary! If you cannot afford a donation, or you would rather your child donate some volunteer time for their membership, we will be offering clean-up opportunities at the box from time to time. We want all kids to be able to learn a love of fitness regardless of financial situations! The classes will begin Tuesday, October 27th.... Continue reading
Posted Oct 22, 2015 at CrossFitWV Kids
"NICOLE" 20 min AMRAP 400m run Max rep pull ups Continue reading
Posted Aug 28, 2014 at CrossFitWV
Not a member of Crossfit yet, but been admiring the physique of your Crossfit friends? Now is a great time to jump in and get started! Our normal rate for our beginner's On Ramp program is $200 for the first... Continue reading
Posted Dec 30, 2013 at CrossFitWV
HALLOWEEN PARTY, Saturday, October 26th starting @8:00pm at the box! Bring a friend who loves Halloween and bring a healthy, scary dish! Dancing and open bar. Costumes required! Continue reading
Posted Oct 18, 2013 at CrossFitWV
Saturday class times: 8:30, 9:30 and 10:30am "COLLIN" Six rounds of: Carry 50 pound sandbag 400 meters 115 pound Push press, 12 reps 12 Box jumps, 24 inch box 95 pound Sumo deadlift high-pull, 12 reps **We are having a... Continue reading
Posted Oct 4, 2013 at CrossFitWV
Day 1 Whole30: Since several members are starting Whole30 today, we thought we'd help you out by posting a recipe that could work for breakfast, lunch or dinner. Since veggies are a must during your Whole30, (they are your main... Continue reading
Posted Sep 25, 2013 at CrossFitWV
Join in on a new Whole30 Challenge starting Wednesday, September 25th. So are you thinking you may want to give it a shot, but have no idea what it is? We believe that nutrition is the foundation of any good... Continue reading
Posted Sep 23, 2013 at CrossFitWV
On Monday, September 23rd we will be having 2 short informational meetings about the Whole30. The Whole9 is the nutritional program that we endorse at CrossfitWV and the Whole30 is the 30 day start of the program. The first meeting... Continue reading
Posted Sep 18, 2013 at CrossFitWV
There will be one class on Sunday at 9:30am only. There will be minimal coaching so we recommend that you have a strong Crossfit foundation. There will be no open box. Warm-Up: 4 rds: 5x Shoulder dislocates 8X OHS 5x... Continue reading
Posted Sep 7, 2013 at CrossFitWV
Swift Level Farms is taking orders for delicious, grass-fed beef. Send us an email if you are interested in ordering and we will forward you the list of what is available and the prices. You can then place your order... Continue reading
Posted Aug 29, 2013 at CrossFitWV
WOD 1 min max effort push ups 1 min rest 3 min max effort push ups 1 min rest 1 min max effort pull ups 1 min rest 3 min max effort pull ups 1 min rest 1 min max... Continue reading
Posted Aug 22, 2013 at CrossFitWV
WOD 5 Rounds 75 Double Unders 15 HSPU 12 Burpees Continue reading
Posted Aug 21, 2013 at CrossFitWV
There are no Crossfit Kids classes during the week of August 12th or the week of August 19th. Classes will resume on Monday, August 26th with a new fall schedule of Monday-Thursday @4:00pm. NUTRITION For many of our Crossfit Kids, school has started back already! For parents, this starts a new challenge of packing healthy lunches. A great way to start is with presentation! Planet Box makes a really cool stainless steel, bento-style lunch box. With this dishwasher-safe lunch box, you can do away completely with baggies. There are several styles of magnets you can buy for the front that... Continue reading
Posted Aug 11, 2013 at CrossFitWV Kids
Crossfit Kids classes are on for the week of August 5-9th! 9:15 Monday, Wednesday and Thursday Continue reading
Posted Aug 4, 2013 at CrossFitWV Kids
A little too late for today's wod, but a good progression to have for future ones! This is from Gymnasticswod.com. The coach is Carl Paoli, gymnast/crossfitter, who instructs gymnastics seminars for Crossfit trainers and athletes. This is Progression 5 of... Continue reading
Posted Jul 25, 2013 at CrossFitWV
Swift Level Farm is making a run through Charleston again tomorrow (Thursday). If you are intersted in ordering some healthy and delicious grass-fed beef, have your order in by 6pm tonight! This week, because of the short notice, we are... Continue reading
Posted Jul 10, 2013 at CrossFitWV
Classes will follow regular schedule this week: Monday, Wednesday and Thursday @9:15 Continue reading
Posted Jul 7, 2013 at CrossFitWV Kids
Classes are on for this week - Monday, Wednesday and Thursday @9:15. In addition to our workouts this week, we will be offering some tips to the kids about healthy eating. NUTRITION! Parents have no interest spending a lot of time in the kitchen in the hot summer months! And kids are all about having quick things to grab to eat. This leads to frig and cabinet fillers like cereal, pop tarts and frozen waffles, all carb and sugar laden with minimal nutrition. Instead, try some nutritious quick grabs. Boil a half dozen eggs at a time and keep them... Continue reading
Posted Jun 23, 2013 at CrossFitWV Kids
Don't force your kids to clean their plates at every meal. If you don't allow them to randomly snack, you would be amazed at how well they eat during regular meals. If you know there is going to be a longer period of time than usual between meals, plan on a healthy snack somewhere in between. But remember, it's a snack, not a meal! Try 1 or 2 rolled turkey slices, some carrots and cucumber spears and a closed handful of nuts. Continue reading
Posted Jun 17, 2013 at CrossFitWV Kids
This came from a piece on MSN "10 People Over 70 Who Are Fitter Than You." Continue reading
Posted May 15, 2013 at CrossFitWV
WOD 21-15-9 Deadlifts (275,190) Burpee Box Jumps The Komen Race is May 4, here in Charleston! Go online to Komenwv.org and sign up for team CrossfitWV! Continue reading
Posted Apr 21, 2013 at CrossFitWV
Everyone be sure to wish our very own Coach Caroline a very Happy Birthday today!! And perhaps with all the St. Patty's Day fun we've had this week, the members should have a little birthday fun today! Some birthday burpees... Continue reading
Posted Mar 15, 2013 at CrossFitWV
It's officially over!! The Whole30 Challenge that began on January 7th ended on February 5th. Congratulations to our participants! Now don't go too crazy celebrating. For the next few days, you will be reintroducing those foods that you had removed... Continue reading
Posted Feb 5, 2013 at CrossFitWV
We are always encouraging our members to eat healthy. Eating healthy does not just include what foods you choose to eat, but also the QUALITY of the food. Grass-fed beef is hard to find around here, and it is more... Continue reading
Posted Jan 27, 2013 at CrossFitWV