• Thursday, January 4th, 2018

What To Do When You Tweak Your Back

So you tweaked your back. It might have been from picking up something off the ground, in a workout, or getting out of a car. Some questions that might go through your mind are "What do I do now? How bad is the 'injury?' Will I ever lift weights again?" The good news is, it's probably not nearly as bad as you think. Here's how you can quickly get back to feeling 100%. En...
  • Monday, December 25th, 2017

Of All the Fitness Programs Out There, Why CrossFit?

Written by Coach Rob Recently, I have been asked by friends and family, “So, why CrossFit? With so many fitness programs out there, why did you go with CrossFit?” I’ve answered in a similar fashion every time. I don’t believe a perfect approach exists – in fitness, nutrition, martial arts, or anything else for that matter – but there are some approa...
  • Thursday, November 30th, 2017

Healthy Holiday Eating Guide

Better Nutrition Everyday Everyone should be focusing on quality nutrition, and not just losing weight: From the surf to the playground, from the gym to the operating room, good nutrition will enrich all aspects of your life. There is a connection between the food we eat and our performance not only in the gym but outside of it as well. Showing up to the workout everyday and giving 100% ...
  • Wednesday, November 1st, 2017

CrossFit Blacksburg | Blacksburg Personal Training | “Baseline From Hell”

"Baseline From Hell" 5 rounds, each for time, of: 400 meter Run 10 Pull-ups 20 Push-ups 30 Sit-ups 40 Air Squats Rest exactly 3 minutes between each round. *6 minute cap each Round, 42 minute total cap Scaling and progressions 1. Team - Partners run together, then divide the work: 200m Run, Ring Rows, elevated Push-ups 2. Team - Partners run together, then divide the work: ...
  • Sunday, October 1st, 2017

CrossFit Blacksburg | School of Fitness | Blacksburg Personal Training | “Tabata Something Else”

"Tabata Something Else"  Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where: The first 8 intervals are Pull-ups, The second 8 are Push-ups, The third 8 intervals are Sit-ups, and finally, The last 8 intervals are Air Squats. *There is no rest between exercises. *Score is total reps from all 32 intervals.
  • Friday, September 1st, 2017

CrossFit Blacksburg | Blacksburg Personal Training | “The Dark Side”

"The Dark Side" 5 Rounds starting at the :00, :05, :10, :15, and :20 min. marks 400 meter Run 6 Thrusters (115/75#) *record your time to completion each Round
  • Tuesday, August 1st, 2017

CrossFit Blacksburg | Blacksburg Personal Training | “Tillman”

"Tillman" Complete 7 rounds for time: 7 heavy Deadlifts 200 meter Run 15 Pull Ups *Rest 45 seconds between rounds Patrick Daniel Tillman (11-6- 76 – 4-22-04) was a professional football player who left the National Football League andenlisted in the United States Army in May 2002. He joined the Army Rangers and served multiple tours in combat before he was k...
  • Saturday, July 1st, 2017

The New Girls

In the September 2003 CrossFit introduced the first benchmark 6 workouts - “The Girls”: “Angie, Barbara, Chelsea, Diane, Elizabeth, and Fran”. Read the article here: In the following months they introduced two more: “Grace” and “Helen”. These benchmark workouts serve to ...
  • Tuesday, June 6th, 2017


Could there be a link between clutter and stress or depression? Mental and physical clutter can cause us to become paralyzed - where do I begin? What should I get rid of first? How can I tackle all of the things that are on my mind each day? Here is a great article on tackling these very things that keep us from  making the most of every day, feeling productive and not getting ...
  • Thursday, June 1st, 2017

Our “Code For Fitness”

Our “Code for Fitness” centers around the philosophy that you have a Coach for Life, a focus on learning and practicing functional movements, accessory work to develop stability/mobilty, continued training, and a lot of FUN! To help support your life, while carrying out the "Code for Fitness", we recommend general paleo/zone/clean eating 80 to 90% of the time; playing a sport...