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Posts By Kyle

Thank You From Jason

May 7, 2012 · Kyle

Jason wanted me to share this with everyone:

Dearest Crossfitters,

I’d like to take a second and thank all of you for making my time at Crossfit Charlottesville such a wonderful experience. To Kyle, Landon and Chris, thank you so much for giving me the opportunity to teach others about the great things we do at this gym. I have thoroughly enjoyed my time as a trainer, and hopefully I managed to actually teach people a few things in the process. To everyone I trained, thank you for being such amazing clients. Helping everyone improve and succeed is a tremendously rewarding thing, and I’m grateful for being able to share in those successes with you. You were all friendly, caring, and hard-working, which made my job a whole lot easier.

I will miss many things about Charlottesville, but this gym and its community are among the things I will miss the most. Keep PRing, take care, and please come visit me and Lydia (and baby!) in Boston!

Thanks for being a part of our gym! We’ll miss you!

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Please fill out our survey so we can make the gym better for you!

April 30, 2012 · Kyle

Please follow this link and fill out our survey. It’s how we make the gym a better place for you.

38.026213 -78.467071

Friday Workout: Max Backsquat + Death by 10 Meters

April 5, 2012 · Kyle

Strength

Work Up to a 1 Rep Max Backsquat

WOD

Setup cones 10 meters apart. You have to touch the ground at 10 meters with your hand.

  • On the minute do 10 meters of running.
  • On the second minute do 2×10 meters of running.
  • Go until you cannot complete the shuttle.

Score is total number of rounds completed.

38.026213 -78.467071

Thursday Workout: Can’t Tell Me Nothin’

April 4, 2012 · Kyle

3 Rounds

  • 3 Rope Climbs
  • 4 Wall Walks
  • 5 Deadlifts (315/225)
  • 6 Handstand Pushups
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Wednesday Workout: Badger

April 3, 2012 · Kyle

WOD: Badger

3 Rounds for Time (scale as necessary):

  • 95 pound Squat clean, 30 reps
  • 30 Pull-ups
  • Run 800 meters

 Mark Carter

In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.

Compare to 7/27/10.

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Tuesday Workout: Max Shoulder Press and Pain Train

April 2, 2012 · Kyle

Strength

Work Up to a 1 Rep Max Shoulder Press

WOD

3 Rounds of

  • 90 Seconds of Row Max Calories
  • 60 Seconds of Pushups
  • 30 Seconds Double Unders (if you aren’t proficient in double unders, sub tuck jumps)

Rest 3 Minutes between Rounds. Score is total number of calories + pushups + double unders.

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Monday Workout: Backsquat and Power Cleans

April 1, 2012 · Kyle

Strength

Backsquat 5-5-5-3-3-3

WOD

5 Rounds

  • 7 Power Cleans (155/105)
  • 20 Box Jumps

Time cutoff is 8 minutes.

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Monday Workout: The Killer Sick Nasty 200 Snizzle

April 1, 2012 · Kyle
WOD
  • Row 2,000 Meters
  • 200 Deadlifts (95/65)
  • 200 Hang Cleans (95/65)
  • 200 Push Press (95/65)
  • 200 Overhead Squats (95/65)
  • 200 Pullups
  • 200 Pushups
  • 200 Burpees
  • Run 1.5 Miles
  • 1000 Double Unders

We are only running one class in the evening (at 5:30PM) because this WOD will take so long.

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Friday Workout: Shoulder Press

March 29, 2012 · Kyle

Strength

3-3-3-1-1-1 Shoulder Press

WOD

  • 25 Wallballs (20/14)
  • 9 Muscle Ups
  • 25 Wallballs
  • 6 Muscle Ups
  • 25 Wallballs
  • 3 Muscle Ups
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Thursday Workout: Pullups, Running & Handstand Pushups

March 28, 2012 · Kyle

Strength

3-3-3 Turkish Getups

WOD

  • Run 400 Meters
  • 21 C2B Pullups
  • 21 Handstand Pushups
  • Run 400 Meters
  • 15 C2B Pullups
  • 15 Handstand Pushups
  • Run 400 Meters
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