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This Wednesday Dr. Dave Bass will be holding 15 minute evaluations for 25 dollars starting at 4 going to 7 sign up at the concierge before all the spots are taken.

Breath and Flow workshop every Thursday 11/29-12/20 6-7:30 pm ; Come breathe and move with coach Taylor and Dr. Lisa through Functional Progressions and workouts ( this is a great follow up from the core and pelvic floor workshop hosted a few weeks ago) Sign up through BirthFit RVA

The Christmas Party with be 12/15 at 6:30pm please RSVP by 12/ 1. This will be a fun night to get dressed in something other than gym clothes(even though you are welcome to wear gym clothes) This will be potluck style , we will have a sign up sheet by the water fountain for sign ups.

Crossfit Pushin Weight – CrossFit


2 Rounds:

5x Inch Worms

:20 Handstand Hold

7/5x Calorie Bike

10x Arch to Hollow Swings

5x Strict Push-Ups


Metcon (5 Rounds for time)

EMOM 4:00 for 20:00

21x Assault Bike Calories

15x Toes to Bar

9x Strict Handstand Push-Ups
Record Time for Each Round

Scaling Options:

Bike = Calories

TTB = Reps / Hanging Leg Raises

StHSPU = Reps / Strict Push-Ups



Accumulate a 2:00-3:00 L-Sit

-Rest As Needed Between Sets