Crossfit Hero---DT

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

We thank you DT for your sacrifice and will honor you with your efforts!!

Resul ... Read more »

Box Jumps, Wall Balls, and Knees to Elbow!!!

Another Day of Body weight and light load movements were completed today.

Our athletes demonstrated excellent mobility moving on and off the box and great consistent power with the Wall Balls and Knee to Elbow

We welcomed a traveling crossfitter to the gym this afternoon.

In the picture below, Jim is working on his back squat! It was great having you today Jim!!

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Lets Stretch the Legs this Morning!!

The sun was rising and temperatures were perfect!

Jerry was back from his time off and all was well in the Crossfit Legacy world!!

Running is an important skill. The ability to move large loads, long distances quickly is essential to a Crossfitter, and it is a great demostration of an athlete's ability to function at a high intensity when the lungs are scorched and legs are drained!!!

Workout of the Day

250m run
10 OHS
15 Pull-ups

**4 rounds for time**

Results

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11th Annual Jeep David 5k

Crossfit Legacy athletes. I am giving you an opportunity to know the workout before you come to the gym!! On Saturday May 2nd, 2009 @ 8am, the 11th Annual Jeep Davis 5k will take place. The event is flat and fast. It circles the Beautiful Lake Anna and by all accounts, the weather looks like it will be good!!!

Instead of our regular Free Class that Day, I invite you to join me in running this race. The cost of the race is $18 if you sign up on-line. Link HERE

Course Information Link
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Happy Birthday Terry!!

Today was a free class, but it was also the occasion for Terry's birthday. Terry has been our most consistent Crossfitter at Crossfit Legacy in the 11 months we have been open. He is in the gym 5-6 days/week and give everything he has each and every workout. He is always the first athlete to the gym...every day @ 5:44am....haha!!

For his ... Read more »

Friday-April 24th, 2009

The WAR Paint was on. We returned to our Team workout today, and according to our athletes...it was Cowboys against Indians!!

Check out the before workout pictures below!!!!

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Thursday, April 23rd, 2009

Is it Ok, to cry during a the workout?

This was asked to me this morning.

My reply, "Yes. Just keep working while you cry."

Midline Stabilization

It is needed in almost every WOD that we do, and it is exhausting to train it specifically.

That is exactly what we did today.

Workout of the Day

1,000m Row
20 Box Jumps
20 Shoulder Press
20 V-ups
20 Wall Ball
20 Turkish Get ups

***for time**

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Wednesday, April 23rd, 2009

I will be the first to say that my butt hurts!!!

WOW!

I do not think that I have been this sore in a while. How bout you guys?

Today WOD and Results

Pictures ... Read more »

Tuesday April 21st, 2009

Today our athletes did a workout that was similar is design to FRAN.

Instead of Thrusters, Front Squats and after Pull-ups...Double Unders....ouch!!!

If you legs were not sore after yesterday, they will be after today's Workout.

Workout of the Day

21, 15, 9, 9, 15, 21

Front Squat(95/65)
Pull-ups
Double-Under

***for time***

Results

Stacia--17:40
Terry--18:03
Tom--18:28
Tomas--26:41
Eric--27:49
Wanda--13:07
Cary ... Read more »

April 22nd, 2009

As promised.

Here is a video from last weeks training sessions!!


Crossfit Legacy Pictures and Video from Cr ... Read more »