Monday’s session continues with the Snatch. It is the same format as last week and the simple goal is to go slightly heavier. One of the issues we see in the snatch is a “lazy” finish. So instead of pulling under the bar, the athlete...

Our member of the month is usually somebody who has been doing CrossFit for a long time with us. This month we wanted to highlight somebody who is quite new to CrossFit GVA and get their perspective. CrossFit has grown hugely in the last 5...

MONDAY Monday’s session continues with the Snatch. It is the same format as last week and the simple goal is to go slightly heavier. Our metcon also progresses through the same format as last time. But this week the rest periods are reduced from 30 to 25...

MONDAY The new week is going to start with some weightlifting in the form of the snatch. Monday’s metcon is 30 second intervals of: Box jumps Overhead squats Push Press Calorie Row TUESDAY Upper body strength will be the focus on Tuesday in the form of dips and pull...

MONDAY It’s the final week of the back squat cycle. If you have progressed well over the past weeks in the squat, the program moves from ascending sets (ie increased weight each set) to straight sets (ie the same weight on each set). If you have...

CrossFit GVA was established in 2011 with a very clear mission statement: To have a measurable impact on the lives of our members, making them fitter, stronger and healthier human beings able to take on any physical challenge life throws at them. In practice, that...

We have a special blog/member of the month interview for December. Although he is not a current member of CrossFit GVA, Peter Koopmans is definitely an honorary member. At the beginner of December, Peter took on a very special challenge on World Aids Day to...

MONDAY The back squat continues on Monday and we are adding 1 extra set from last week. The weight should increase from set to set. The built in progression is the extra set so if you can do the same weight as last week, plus...

MONDAYMonday’s general preparation work moves into a new phase this week as we go from fixed work to an AMRAP. Instead of doing 1 round every 4 minutes for 12 total minutes, you are going to do an AMRAP of 10 minutes. The movements stay...

It's member of the month time and this time around it’s the turn of one of the pillars of the CrossFit GVA community. Audrey began training with us in June 2015 and many of you may know her as one of the most impressive performers...