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Pyramid CrossFit and Conditioning posted on Facebook

10/2/14 (Time) Here is the schedule for this Friday and Saturday HOTW. Good luck to all of our competitors. 2014 Schedule Of Events: Friday October 3, 2014 Men Novice Workout 1: 11:30am Women Novice Workout 1: 12:15pm Men Pro Workout 1: 1pm Women Pro Workout 1: 2:15pm Men Novice Workout 2: 3:30pm Women Novice Workout 2: 4:15pm Men Pro Workout 2: 5:00pm Women Pro Workout 2: 6:20pm Saturday October 4, 2014 Women Novice Workout 3: 10:30am Men Novice Workout 3: 11:20am Women Pro Workout 3: 12:20pm Men Pro Workout 3: 1:30pm Women Novice Workout 4: 3:00pm Men Novice Workout 4: 3:55pm Women Pro Workout 4: 4:45pm Men Pro Workout 4: 5:30pm FINALS: 7:00pm Skill: Rope Climbs Met Con: Teams of 3 AMRAP 25 Minutes: 60 Overhead Plate Lunge 45/25 (in 10′s) 45 Deadlift 185/135 (in 5′s) 30 Toes to Bar (in 5′s) 200m Team Run With 45/25 plate

Pyramid CrossFit and Conditioning posted on Facebook

Snatch skill / Wall Balls / Swings / Cleans (Time) We have had a few athletes ask about a running workshop. Rosa was nice enough to talk with Cheryl Loyd about coming and doing a five hour workshop. The cost will be $125.00 with no more than 12 sign ups per class. Be sure and let my know if you’re interested. Skill: Hang Snatch Technique. High and low hang position. Met Con: For time 10 Squat Cleans 115/75 then Wall Balls 10-9-8-7-6-5-4-3-2-1 KB Swing 1-2-3-4-5-6-7-8-9-10 then 10 Squat Cleans 115/75 KB weight 24/16kg

Pyramid CrossFit and Conditioning posted on Facebook

A little PCF 6 Week Body Composition Challenge update. As if this morning David L has the most points for the men with Brian a close second. For the ladies Ashley is in the lead with Linda only two points back. I have been hearing of some positive changes in last 16 days of the challenge so far. Keep up the good work guys.

Pyramid CrossFit and Conditioning posted on Facebook

GRACE (Time) Another WOD that the New Kids are asking you to submit so they can get an idea of heat schedules is Grace. Scale it as needed. Remember these are just to give them an idea. You won’t be expected to lift the Rx’d weight in Grace to compete so don’t stress it. :) Also don’t forget to get your shirt orders in to me by the end of the week so we can get them in time. Met Con: WOD 1 Grace 30 Clean and Jerks (135#/95#) Post your time as MM:SS. then.. Part 2: 1 mile KB carry 28/20kg Write your time for this part in the comments section.

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General Information

NamePyramid CrossFit and Conditioning
OwnerBill Duvall
Address5655 Riggins Court
Reno, NV 89502

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CrossFit Intense shared an image on Facebook

Fabulous night tonight at Intense with our ladies night where we learned some special moves to work out our legs and core. Thanks, Tonya! We all had a blast!!!

North End CrossFit shared an image on Facebook

Keep the box growing team!!! 3 canned food items must be brought to every class or 30 burpees for everyone!! Stock up now and just keep em on the ready. Do it!!!!

CrossFit Intense posted on Facebook

Wednesday Bodyweight Squat Challenge Functional Training

CrossFit Rock Hill posted on Facebook

Yoga changes this week from Wednesday to Thursday at 6:30pm. Spread the word!

CrossFit Falls Church shared an image on Facebook

That 2pm grind in the sun.

CrossFit Chronic posted an article
CrossFit RVA shared an image on Facebook

How many calories can you row in a minute?? Find out tonight! _____________________________________________ #crossfit #crossfitrva #rowing #calories #kennysbodiscray

CrossFit Reston posted on Facebook

Chili Cook Off, Update. Chili Rules Posted Below. Sign Up Sheet will be on the Office Door at CF Reston for evening classes. Prizes for Winners in several categories. CrossFit Reston Chili Cook Off Rules Location: 11576 Greenwich Point Road, Reston, VA 20194 October 18, 2015 Defining "chili" For this Cook Off, ANYTHING GOES. You pick, Vegatarian, Spicy, Red Chili, Green Chili, Beans, No Beans. Sky is the limit. Cooking on-site For this event, you may prepare your Chili Entry ahead of time and bring it in a Crock Pot or a Pot that we can put on the stove top. Chili volume Contestants should bring enough to have about 50 guests have a taste and score the Chili. It will just be a small taste, like 2 bites. After the judging, we are sure that there will be folks that want to reload. Anonymity Entries should be anonymous. Everyone will be given Scoring Sheets that has a number that corresponds to the chili so we can tally up the final results. Judging, of course, is the crux of the event, and as such, has its own set of regulations (which will appear on your scoring sheet) , not the least of which is a standardized set of criteria that determines what makes a great chili. Chili Cooks—please take note In a chili cook-off, that begins with a set of five specific criteria by which each chili is judged: • Color -- Does the chili look appetizing? Does it look bright and colorful or dull and bland? • Aroma -- Does it smell good? Does the aroma make you want to dig in? • Consistency -- How is the meat-to-sauce ratio? It shouldn't be runny, mushy or overly thick. • Taste -- How is the flavor? Do the ingredients blend well, or is one too overpowering? Does the first bite make you want another one? • Aftertaste -- Once you swallow, is there a spicy taste ("bite") that stays on your tongue? Is it delicious? Awards will be given for: 1. Best Overall Chili 2. Spiciest 3. Best Vegetarian 4. Most Colorful 5. Most Elusive Secret Ingredient

Brickhouse CrossFit shared an image on Facebook

This October we are focusing our efforts right here in the local community and participating in #socktober! Now through the end of October we are collecting all sizes of new socks AND underwear for our homeless population in the Roanoke City Schools. You can drop your sock and underwear donations off at Brickhouse M - F 5:30AM - 7PM and Saturdays 8AM - 12PM. For more information on #socktober visit

CrossFit RVA shared an image on Facebook

CrossFit RVA shared an image on Facebook

CrossFit RVA shared an image on Facebook

CrossFit Intense posted on Facebook

We had a great turnout at our first "Rev's Strongman Sunday," and are looking forward to growing our weekly attendance. If you are interested in Strongman training - even if you've never been introduced to it before - you will find a great community of strongmen AND strongwomen at CrossFit Intense every Sunday at 1 pm. Mark your calendars for this weekly occurrence and you will be glad you did!

Ballston CrossFit posted on Facebook

EVENTS!! Calling all RUNNERS (or want to be runners!)!! Meg will be leading a weekly “BCF running club” on Tuesday at 5:30pm!! Meet at the box and get ready to review running technique and put in some milage! Looking to improve your kipping pull-up? Butterfly pull-up? Muscle-up? Kipping HSPU? Join Coach Tucker for a fun skills class from 1:15-2:15pm this Saturday, October 10th!

North End CrossFit shared an image on Facebook

Someone's dreams came true today and is currently in her happy place.

Compound CrossFit shared an image on Facebook

Ballston CrossFit shared an image on Facebook

Throwback to Team Jersey WOD last Thursday! Thanks for organizing Maria!!

CrossFit Arlington shared a link on Facebook

Free Women's Self Defense Seminar at NOVA MMA October 28 from 7- 9 pm.

CrossFit Adaptation shared an image on Facebook

This Friday (early) AM classes - a Fresh Meal Plan rep will be in attendance with samples. Grab some up!

CrossFit Rife shared a link on Facebook

Want to dominate thrusters?... Read this!

Ballston CrossFit posted on Facebook

BCF - as some of you have heard (or noticed), we have made some adjustments to our programming. Coach Jake has programmed for BCF over the last 3 years, and has done an incredible job helping our community vastly improve all 10 fundamentals of fitness!! Jake has moved onto a new job and no longer has the resources to provide the programming for BCF. Thanks to Jake for all he has done over the past 3 years!! Over the last 6 weeks (starting Aug 24), we have had 3 coaches provide 2 week programming cycles. We are continuing to refine our approach to drive our athletes to your best performance, and there are many ways to do this! If you have any feedback on our programming, feel free to share: - WODs you liked/didn't like - thoughts on our historical programming approach of strength & conditioning several days a week, strength day, long metcon day, skills and conditioning days. - thoughts on more traditional CrossFit programming (like of just having strength or conditioning each day (along with skills, mobility, etc to have a full hour) - any other feedback (or benchmarks you're dying to test/re-test in the near future) Feel free to respond below or email with your feedback! Your feedback helps us deliver programming that you enjoy and helps you get the best results! Thanks!

CrossFit Full Circle shared a link on Facebook

Did you know Full Circle has one of the largest female strongman teams on the east coast? Believe it! Today's blog is brought to you by StrongMa'am coach and competitor Gabby, who says, "Beyond medals and nationals qualifications, every team member has done things they didn’t think they could ever do and has pushed beyond what they believed they were capable of. It’s inspiring and something that others want to be a part of, and it is certainly something that I feel very honored to be part of."

CrossFit Reston posted on Facebook

Happy Birthday to ColinE!!! Nothing better than starting your day with some burpee celebration!!

CrossFit Prime posted an article
CrossFit Rubicon shared a link on Facebook

CrossFit Rubicon - CrossFit Strength 1 Push Press + 1 Push Jerk (5x2 Push Press + Push Jerk, moderate) Perform 1 Push Press + 1 Push Jerk for 2 reps across 5 total sets. DIfficulty should be 6-7 out of 10. Conditioning Jennifer (AMRAP - Rounds) 26 Minute AMRAP: 10 pull-ups 15 kettlebell swings, 1.5 pood 20 box jumps, 24-inch box… [ 52 more words. ]

CrossFit Rubicon posted an article
Breaking Point Fitness CrossFit Ridge Ave posted on Facebook

Tuesday 10/6/15 1. 25 min AMRAP 10 pull ups 15 KBS 55/35 200m run

CrossFit Focus shared an image on Facebook

Say hello to the newest member of the Focus family, Christopher.

CrossFit RTP posted an article
CrossFit RTP posted an article
Compound CrossFit posted an article
Compound CrossFit shared an image on Facebook

South Charlotte CrossFit posted an article
CrossFit King of Prussia posted an article
Ballston CrossFit shared an image on Facebook

CrossFit Chesapeake shared an image on Facebook

Gonna miss Katie T! So long @thorntonke as you embark on your new career in Savannah! We will miss you but know you always have a home @crossfitchesapeake! Now go teach those bowlers how to roll some turkeys! ❤️

ESC CrossFit Southend shared a link on Facebook

RANT Looking ahead to this Saturday, we will not be having classes at the gym. We will be at Latta Park at 10am only. Sign up in MindBody for the Boot Camp and we will see you there for a fun outdoor WOD! CrossFit Performance STRENGTH A. False Grip Ring Row @21x1, 1x6-8 reps B. Muscle Up Transition Drill, 1xAMRAP… [ 199 more words. ]

CrossFit Durham shared a link on Facebook

CrossFit Charlotte shared a link on Facebook

Raleigh CrossFit shared an image on Facebook

Burpees...hang snatches. Bring on Tuesday. We are ready. #allwedoisgohard #makingraleighstronger

CrossFit Fairfax posted on Facebook

Today's WOD - 10/06/2015 For time: -Run 400m - 21 kettlebell swings (72#/53#) - 9 strict pull ups -Run 400m -15 kettlebell swings - 6 strict pull ups -Run 400m - 9 kettlebell swings - 3 strict pull ups *15 minute time cap* Core: 3x10 weighted good mornings Heavy kettlebell swings in today's WOD. Plan accordingly! 3... 2... 1... GO!

CrossFit Durham posted an article
CrossFit Rosslyn shared a link on Facebook

WOD 15 minute time cap to establish 1RM Deadlift 20 minute AMRAP 21 ABMAT Sit-ups 15 Push-ups (L2/L3 Knee Push-ups) Chest to floor! 9 Deadlifts (50% of 1RM) Performance WOD Hang Squat Clean 5-4-3-2-1-1-1-1-1

Ultimate CrossFit posted an article
CrossFit 757 shared a link on Facebook

[Tues Oct 6] EMOM 20: Death by 10m & Push-ups: EMOM 20 Minute 1: 1om sprint & 1 push-up Minute 2: 10m x 2 & 2 push-ups Minute 3: 10m x 3 & 3 push-ups etc. When you cannot complete the work in the time allotted, start over *score=total push-ups Then NFT or score 3 x Prowler push (Heavy) Post "Diane"

CrossFit Local shared an image on Facebook

(Tuesday October 6, 2015), has been published on CrossFit Local | The #1 Chapel Hill CrossFit!: "Why Your Lifts Just Aren’t Getting Better… And What to Do About It by Mike Gray for Let me try and put together a little scenario for you and tell me how close it is to what you’re going through right now. You’ve been lifting for about 18 months to a few years and all of a..." Read More,

CrossFit Rosslyn posted an article
CrossFit 757 posted an article
CrossFit Gastonia shared a link on Facebook

CrossFit Invoke posted an article
CrossFit Harrisburg posted on Facebook

TUESDAY Metcon (AMRAP - Rounds and Reps) Complete as many rounds and reps as possible in 15 minutes of: 10 Renegade Rows (55/35 lbs) 20 Box Jumps (24″/20″) Run 200 Meters Deadlift (5x5 increase each set) Abs 2 rounds 15 barbell rollouts 15 reverse ring crunches

North End CrossFit shared a link on Facebook

CrossFit Rosslyn shared an image on Facebook

#whiteboard scores from today's #wod. Good work peeps! #crossfitrosslyn #crossfit #stoh #burpees #kbswings #doubleunders

North End CrossFit posted an article
CrossFit 77 posted an article
CrossFit Rosslyn shared an image on Facebook

Today's #wod was #doubleunder city. #kbswings #burpees #stoh #crossfit #crossfitrosslyn

CrossFit Falls Church shared an image on Facebook

CrossFit Pittsburgh posted an article
Ultimate CrossFit posted an article
CrossFit Federal Hill posted an article