Tuesday Workout: AMRAP 15

Reminder that Bring-A-Friend Day is this Wednesday (any class)!

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We’re going to miss you, Kim!  Good luck with this new chapter in your life, and come back and visit all the time!

WOD

Level 1

AMRAP 12:

  • Burpee x 10
  • Hang Power Snatch x 10
  • Run x 250m

Level 2

AMRAP 15:

  • Burpee Over the Bar* x 10
  • Power Snatch (115/85) x 10
  • Run x 250m

Notes: For L2, MUST be two-footed take off and two-footed landing (i.e. no stepping over bar). 250m run is to top of hill (Coleman St. intersection)

POST YOUR SCORES TO THE COMMENTS!

ANNOUNCEMENTS/UPCOMING EVENTS

1.  If you missed the announcement, read about what’s going on at CF Charlottesville in the next couple of months!!  

Monday Workout: C&J Single and 30 For Time

STRENGTH

In 10 Minutes, work up to a heavy single Clean and Jerk (not a 1RM)

WOD

Level 1

For Time:

  • Hang Clean + Push Press (95/65) x 30

Level 2

For Time:

  • Clean and Jerk (155/105) x 30

Notes: Scale weight as needed.

POST YOUR SCORES TO THE COMMENTS!

ANNOUNCEMENTS/UPCOMING EVENTS

1.  If you missed the announcement, read about what’s going on at CF Charlottesville in the next couple of months!!  

Comp Class WOD 4/26

Sunday Comp Class WOD, 4/26/15

A.  Work up to a heavy A2G overhead squat
Notes:
*Weight on the bar is secondary to range of motion
*Not a 1RM
*Hip MUST be below parallel
B.  5 Rounds for Time:
  • 400m run w/ sandbag (60+/40#+)
  • Thruster+2xFront Rack Lunges x 5 (155/115#)
  • Shoulder to Overhead x 9
  • 60 Double Unders
Notes:
*Perform with a partner
*Both partners must begin and end the run at the same time
*Sandbag can switch at anytime during the run
*A movement must be completed before moving on to the next one (ex. All STO is done before beginning the double unders)
*Reps can be split however the team chooses
C.  5 min. AMRAP
  • Kettlebell Snatches (70/53#)
 Notes:
*Can snatch from the ground or hang position
*Must alternate arms each rep

Friday Workout: Long AMRAP

The first of our three upcoming Bring-A-Friend Days is next Wednesday, April 29!

11109177_10152693493476751_6383265196214435658_oWOD

Level 1

AMRAP 20:

  • Row x 200m
  • Ring Row + V-Up x 10 (see notes)
  • Push-up x 10
  • Abmat Sit-up x 20
  • Run x 250m

Level 2

AMRAP 30:

  • Row x 250m
  • Pull-up + Toe to Bar x 10 (see notes)
  • Ring Dip x 10
  • Abmat Sit-up x 30
  • Run x 400m

Notes: Pullup + T2b = 1 rep, must alternate.  Same rep scheme for ring row + v-up

POST YOUR SCORES TO THE COMMENTS!

ANNOUNCEMENTS/UPCOMING EVENTS

1.  If you missed the announcement, read about what’s going on at CF Charlottesville in the next couple of months!!  

Thursday Workout: Back Squats, Wall Ball/Push-up Sets with Rest

The first of our three upcoming Bring-A-Friend Days is next Wednesday, April 29!

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STRENGTH

Level 1

Box Squat, 7×7 at light weight working on form

Level 2

Box Squat, 7 sets of 7 reps (heavier than last week), rest 90 seconds between sets

Notes:  For Squats, shoot for around 40-50% or your 1RM, or ~5-10# heavier than last week.  Focus on speed.

WOD

Level 1

3 Total Sets:

  • Wall Ball (14/8) x 30
  • Box Push-up x 10
  • Rest 3 Minutes

Level 2

3 Total Sets:

  • Wall Ball Unbroken (20/14) x 30
  • Push-up x 10
  • Rest 3 Minutes

Notes: Make sure you are hitting full depth and the 10′ target on your wall ball reps. Scale as needed.

POST YOUR SCORES TO THE COMMENTS!

ANNOUNCEMENTS/UPCOMING EVENTS

1.  If you missed the announcement, read about what’s going on at CF Charlottesville in the next couple of months!!  

Wednesday Workout: Team Workout Burpees, Snatches, Carry

imageWOD

Level 1

In Teams of 2, Complete the following (in any order and rep combination you choose):

  • 100 Burpees
  • 100 Snatch (65/35)
  • Sandbag Carry 400 Meters

Level 2

In Teams of 2, Complete the following (in any order and rep combination you choose):

  • 150 Burpees
  • 150 Snatch (75/45)
  • Partner Carry 400 Meters

Notes: You can break this workout up however you want (i.e. partner carry 200m, 3 rounds of 15 burpees and 15 snatches, partner carry 200m, 3 rounds of 15/15 – this is just one example).  Keep partner/sandbag carry to within flat parking lot on 100m course.  

ANNOUNCEMENTS/UPCOMING EVENTS

1.  If you missed the announcement, read about what’s going on at CF Charlottesville in the next couple of months!!  

Tuesday Workout: Run, Pull-up, Push-up, Squat

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WOD

Level 1

AMRAP 15:

  • Run x 800m
  • Ring Row x 15
  • Box Push-up x 20
  • Air Squat x 30

Level 2

AMRAP 20:

  • Run x 800m
  • Pull-up x 15
  • Push-up x 20
  • Air Squat x 30

POST YOUR SCORES TO THE COMMENTS!

ANNOUNCEMENTS/UPCOMING EVENTS

Monday Workout: Push Press + Push Jerk, Row, Double Under

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STRENGTH

Every 45 Seconds for 8 Total Sets:

  • 2x Push Press + 2x Push Jerk

WOD

Level 1

For Time:

  • Row x 750m
  • Jump Rope Single x 200

Level 2

For Time:

  • Row x 1000m
  • Double Under x 200

Notes: For L2, scale to 2x reps single unders.

POST YOUR SCORES TO THE COMMENTS!

ANNOUNCEMENTS/UPCOMING EVENTS

Sunday Workout: Matt King Memorial WOD

Matt King’s shoes hang above us in the gym to remind us that life is too short to not be passionate, to not love, to not try new things and to not greet everyday with as much passion as the next.

Matt tragically died five years ago on April 19 while riding his bike on Main Street. We miss you Matt and we do this workout to celebrate your life.

Please feel free to come into the gym to workout with us, no matter who you are, at 4pm on Sunday (4/19/15).  We will have a potluck at the gym starting around 530pm afterward.

Hero Workout “Matt King”

  • Run 400 m
  • Row 1000 m
  • Chest-to-Bar Pull-up x 19
  • Sandbag Walking Lunge x 19
  • Sandbag Front Squat x 19
  • Sandbag Back Squat x 19
  • Burpee x 19
  • Row 1000 m
  • Run 400 m

Friday Workout: Thrusters, Pull-ups, Burpees

Don’t forget to RSVP for our Celebration Potluck this Sunday at 530pm!  We will be doing our annual Matt King Hero WOD on Sunday prior to the potluck at 4pm, and we’d appreciate it if you all (friends included!) came out for the workout to honor Matt King.

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WOD

Level 1

Every 2 Minutes for 7 Total Sets:

  • Thruster x 5
  • Ring Row x 5
  • Burpee x 5-10
  • Rest for the remainder of 2 minute period

Level 2

Every 2 Minutes for 10 Total Sets:

  • Thruster x 5
  • Chest to Bar Pull-up x 5
  • Burpee x 10
  • Rest for the remainder of 2 minute period

Notes: Start light/moderate and increase Thruster weight each set.  Should be hard effort each set (i.e. not sustained 20 minutes)

ANNOUNCEMENTS/UPCOMING EVENTS

1.  Please help us better serve you by filling out our membership survey today! Follow the link HERE

2.  Join us on April 19 at 530pm for our celebration potluck!