Tuesday Workout: Push Press, T2B, Box Jump, KBS

Please remember to bring your $5 to the gym for our NCAA bracket challenge!

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STRENGTH

Push Press, 6-6-6-6

Notes: Try to do touch and go sets if possible.  Add weight per set and work up to a heavy set of 6 reps

WOD

Level 1

AMRAP 8:

  • V-Up x 9
  • Box Jump Step Down (18/12) x 12
  • Russian Kettlebell Swing (45/30) x 15

Level 2

AMRAP 8:

  • Toe to Bar x 9
  • Box Jump Over (24/20) x 12
  • Kettlebell Swing (70/53) x 15

ANNOUNCEMENTS/UPCOMING EVENTS

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

2.  Reminder that there is NO 10am Make-up class on Saturdays due to the CrossFit Games Open.  Make-up at 11am is still on!  10am Make-up class will come back in April.

3. Our Eleventh Nutrition Challenge will start up in April – stay tuned for more info about the kick-off date!

4. We will be having a viewing party at the gym for Open WOD 15.5 (the final one!) this Thursday at 8pm!

Monday Workout: Weighted Pull-ups, Hang Clean, Pistol, Run (or Row)

Open Competitors: Don’t forget to post your scores for 15.4!!

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STRENGTH

Weighted Pull-up, 5-8 x 3 sets

Notes: Scale as needed. In between working sets work on pistol technique and variation for workout

WOD

Level 1

3 Rounds for Time:

  • Hang Power Clean (75/35) x 10
  • Air Squat x 20
  • Run x 250m (or Row x 300m)

Level 2

3 Rounds for Time:

  • Hang Power Clean (135/95) x 10
  • Pistol x 20 (10/side)
  • Run x 400m (or Row x 500m)

ANNOUNCEMENTS/UPCOMING EVENTS

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

2.  Reminder that there is NO 10am Make-up class on Saturdays due to the CrossFit Games Open.  Make-up at 11am is still on!  10am Make-up class will come back in April.

3. Our Eleventh Nutrition Challenge will start up in April – stay tuned for more info about the kick-off date!

Friday Workout: CF Games Open WOD 15.4

WORKOUT 15.4

RX

Complete as many reps as possible in 8 minutes of:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.  Can be a power clean.

Men clean 185 lb.
Women clean 125 lb.

Scaled

Complete as many rounds and reps as possible in 8 minutes of:
10 push presses
10 cleans

Men push press 95 lb. and clean 115 lb.
Women push press 65 lb. and clean 75 lb.

For more info on the workout and standards (special tiebreak, movement standards, etc), please visit this page.

ANNOUNCEMENTS/UPCOMING EVENTS

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

2.  Reminder that there is NO 10am Make-up class on Saturdays due to the CrossFit Games Open.  Make-up at 11am is still on!  10am Make-up class will come back in April.

3. CrossFit Charlottesville Jumpathon! (At Jump Cville)

Thursday Workout: Partner WOD

 There’s a lot going on at the gym, so make sure to check out the Announcements/Upcoming Events below as well as our monthly newsletter in the gym!

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WOD

In Teams of 2:

AMRAP 16**:

  • Row x 150m
  • Kettlebell Swing (70/53) x 10
  • Double Under x 20

**EMOM, teams must complete 3 burpees (total, not per person). Only one person working at a time.  Scale weight as needed and movement variations (i.e. jump rope singles or russian KBS)

ANNOUNCEMENTS/UPCOMING EVENTS

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

2.  March Madness is upon us!  Check out the Facebook event HERE and join our CrossFit Charlottesville tournament challenge!

3.  Reminder that there is NO 10am Make-up class on Saturdays due to the CrossFit Games Open.  Make-up at 11am is still on!  10am Make-up class will come back in April.

4. CrossFit Charlottesville Jumpathon! (At Jump Cville)

Wednesday Workout: Barbell Complex, AMRAP9

 There’s a lot going on at the gym, so make sure to check out the Announcements/Upcoming Events below as well as our monthly newsletter in the gym!

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STRENGTH

In 10 Minutes build to a heavy weight in the following complex:

Deadlift x 2 + Power Clean x 3 + Shoulder to Overhead x 4

Notes: Does not have to be “touch and go”, but do each set without taking hands off the barbell

WOD

Level 1

AMRAP 9:

  • Push-up x 7
  • Ring Row x 10
  • Run x 100m (to street and back)

Level 2

AMRAP 9:

  • Handstand Push-up x 7
  • Pull-up x 10
  • Run x 100m (to street and back)

ANNOUNCEMENTS/UPCOMING EVENTS

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

2.  March Madness is upon us!  Check out the Facebook event HERE and join our CrossFit Charlottesville tournament challenge!

3.  Reminder that there is NO 10am Make-up class on Saturdays due to the CrossFit Games Open.  Make-up at 11am is still on!  10am Make-up class will come back in April.

4. CrossFit Charlottesville Jumpathon! (At Jump Cville)

Tuesday Workout: Thrusters and Burpees

 There’s a lot going on at the gym, so make sure to check out the Announcements/Upcoming Events below as well as our monthly newsletter in the gym!

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WOD

Level 1

12-9-6 Reps of Each for Time:

  • Thruster (85/55)
  • Burpee Box Step Up (24/20)

Rest 5 Minutes

12-9-6 Reps of Each for Time:

  • Thruster (65/45)
  • Burpee Box Jump (18/12)

Level 2

12-9-6 Reps of Each for Time:

  • Thruster (135/95)
  • Burpee Box Jump (30/24)

Rest 5 Minutes

12-9-6 Reps of Each for Time:

  • Thruster (115/75)
  • Burpee Box Jump (24/20)

Notes: Scale as needed, but aim for starting part 1 at heavier thruster weight than what you would normally use.

ANNOUNCEMENTS/UPCOMING EVENTS

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

2.  March Madness is upon us!  Check out the Facebook event HERE and join our CrossFit Charlottesville tournament challenge!  Brackets must be submitted by Thursday morning!!

3.  Reminder that there is NO 10am Make-up class on Saturdays due to the CrossFit Games Open.  Make-up at 11am is still on!  10am Make-up class will come back in April.

4. CrossFit Charlottesville Jumpathon! (At Jump Cville)

Monday Workout: Squat, Power Clean, T2B, Run

 There’s a lot going on at the gym, so make sure to check out the Announcements/Upcoming Events below as well as our monthly newsletter in the gym!

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STRENGTH

Back Squat, 2-3 x 3 sets

Notes: Try to go heavy across the 3 sets, build weight each set as possible

WOD

Level 1

Complete the Following:

AMRAP 6:

  • Hang Power Clean x 3
  • V-up x 3
  • Power Clean x 6
  • V-up x 6
  • Power Clean x 9
  • V-up x 9
  • and so on…

Rest 3 Minutes

  • Run x 400m

Level 2

Complete the Following:

AMRAP 6:

  • Power Clean (135/95) x 3
  • Toe to Bar x 3
  • Power Clean x 6
  • Toe to Bar x 6
  • Power Clean x 9
  • Toe to Bar x 9
  • and so on…

Rest 3 Minutes

  • Run x 800m

Notes: Record time for run and score on AMRAP

CASH OUT (on your own)

Foam roll calves (and rest of lower body)

ANNOUNCEMENTS/UPCOMING EVENTS

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

2.  March Madness is upon us!  Check out the Facebook event HERE and join our CrossFit Charlottesville tournament challenge!

3.  Reminder that there is NO 10am Make-up class on Saturdays due to the CrossFit Games Open.  Make-up at 11am is still on!  10am Make-up class will come back in April.

4. CrossFit Charlottesville Jumpathon! (At Jump Cville)

Sunday Comp Class 3/15

Sunday Comp Class

Open Workout 15.3

or

1) Rope Climb and L-Sit Rope Climb work. Aim for 5 or so ascents.

2) EMOM for 8 minutes: Squat Clean, Front Squat, Front Squat, Split Jerk

3) 8 minutes: Work up to a heavy power clean double WITHOUT landing wide.

4) Angie: 100 Pull-ups, 100 Push-ups, 100 Sit-ups, 100 Squats

Notes: Scale as needed

Spring 2015 Survey Time!

Please help us improve the gym and serve you better by filling out this survey today!

Please take a few minutes and respond to this survey!  It’s a great tool for helping us to better serve you and make the gym the best it can be – we welcome all praise and critical feedback.  We will address general responses via blog post once the survey is completed and all results are compiled, so please be as detailed as you want!  Thank you in advance!

Friday Workout: CF Games Open WOD 15.3

WORKOUT 15.3

Rx

Complete as many rounds and reps as possible in 14 minutes of:

  • 7 muscle-ups
  • 50 wall-ball shots
  • 100 double-unders

Men use 20-lb. ball to 10 feet, Women use 14-lb. ball to 9 feet

Scaled

Complete as many rounds and reps as possible in 14 minutes of:

  • 50 wall-ball shots
  • 200 single-unders

Men use 20-lb. ball to 9 feet, Women use 10-lb. ball to 9 feet

Notes:
This workout begins with the athlete standing under the rings. At the call of “3-2-1 … go,” the athlete will jump up and perform muscle-ups. Once all the muscle-up reps are complete they will move to the wall-ball shots then to the double-unders. After the last double-under, the athlete will move back to the rings and begin the next round.

Your score will be the total number of repetitions completed before the 14-minute time cap. You will enter your result by the total number of reps completed plus your tiebreak time (see below).

ANNOUNCEMENTS/UPCOMING EVENTS

1. Reminder that there is NO 10am Make-up class on Saturdays due to the CrossFit Games Open.  Make-up at 11am is still on!  10am Make-up class will come back in April.

2. CrossFit Charlottesville Jumpathon! (At Jump Cville)