CrossFit Charlottesville’s 3-Month Summer Special for New Members!

CrossFit Charlottesville is offering a 3 month, prepaid membership for only $319!  This membership gives you unlimited access to all of our amazing class offerings at CrossFit Charlottesville, including C’ville Strength and C’ville Burn.  Capture this opportunity for the best gym experience of your life.  Get results, experience fun, and come see why we’re the best gym if you care about changing your life.

Purchase Online or In Person!

Ready to jump start your fitness journey?  Our prepaid 3 month membership special at CrossFit Charlottesville has you covered.  You can either purchase it online or in person.  Follow the link here to purchase online:

*This deal must be purchased before June 1, 2015.  Your membership starts on the day of purchase (please contact us if you need it to start later in May and we will be able to work with you).  All sales are final.  For more information regarding the membership special, please come in for a FREE intro class during one of the times listed below to speak to a trainer and try it out, email info@crossfitcharlottesville.com or call (434) 260-0209.  This membership special applies to new members only, and cannot be combined with other discounts or offers.

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Why Choose CrossFit Charlottesville?

We provide incredible value when you experience results and the environment we’ve created. CrossFit Charlottesville has a staff of 15 trainers with 40+ years combined experience and 30+ certifications held, and we’ve been in operation for almost 6 years; our experience is unmatched in Charlottesville.  We offer CrossFit, Olympic Weightlifting (C’ville Strength), and Bootcamp classes (C’ville Burn), so there is something for everyone.  Come check out our facility during one of our Free Intro Classes and try it for yourself before purchasing this membership special.

FREE Intro Classes Every Week:

  • Monday 6:15pm
  • Wednesday 6:15pm
  • Saturday Noon

 

Monday Workout: OTM PS, AMRAP 10

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STRENGTH

Every 30 seconds for 10 Minutes:

Touch and Go Power Snatch x 2

Notes: Make small jumps in weight as possible, but start light/moderate. Scale to hang power snatch if still working on movement.

WOD

Level 1

AMRAP 10:

  • Burpee x 8
  • Ring Row x 8
  • Hang Power Snatch x 8

Level 2

AMRAP 10:

  • Burpee over the bar x 8
  • Chest to Bar Pull-up x 8
  • Full Snatch (95/65) x 8

Notes: If necessary, scale full snatch to PS + OHS.  2 footed takeoff and landing for bar burpees.

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 5/3/15

A.  EMOM for 10 minutes:

  • Even: 3-5 Bar Muscle-ups
  • Odd: Handstand practice

B.  EMOM for 8 minutes (increase weight):

  • 1 Push Press, 1 Power Jerk, 1 Split Jerk

C.  Complete the following for time:

  • 30 Squat Snatch
  • Row 1000m
  • Run 800
  • 30 Squat Cleans

 

Friday Workout: Deadlifts, Db Snatch, and Double Unders

Join us tonight for Friday’s After Five!  RSVP HERE

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STRENGTH

On the Minute for 10 Minutes:

Deadlift x 3, move up in weight each set as possible

WOD

Level 1

3 Rounds for Time:

  • Hang Dumbbell Snatch x 20 (10/side)
  • Jump Rope Single x 50-100

Level 2

3 Rounds for Time of:

  • Dumbbell Snatch (55/35) x 20 (10/side)
  • Double Under* x 50

Notes: for L2, scale to 2-3x singles

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: Every 2 Mins SP and Rope Climb

WOD

Level 1

Every 2 Minutes for 7 Total Sets:

  • Shoulder Press x 5
  • Ring Row x 5-10 or Rope Pull x 3-5
  • Rest for the remainder of 2 minute period

Level 2

Every 2 Minutes for 10 Total Sets:

  • Shoulder Press x 5
  • Rope Climb x 2-4 reps (legless as long as possible)
  • Rest for the remainder of 2 minute period

Notes: Start light to moderate (~50%) and add weight to EVERY set of Shoulder Press as long as you can – goal is to max out your set of 5 by the end (i.e. go to failure or close to failure on SP).  Scale rope climbs as needed – you should be able to complete the work within the 2 minute set AND have some time to rest/reset.

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: Bring-A-Friend Day Team Workout!

Today is Bring-A-Friend Day! Feel free to bring a friend (or two) to any class.  Any visitor must sign up and complete a digital waiver prior to coming in: Sign Up Here

imageWOD

Level 1

In Teams of 2, AMRAP 18 (one person working at a time)**:

  • 30 Wallballs
  • 30 Row Calories
  • 30 Push-ups with Hands on Box
  • 30 Walking Lunges (15/leg)

** Each minute on the minute, both partners must do 3 burpees (can do them simultaneously)

Level 2

In Teams of 2, AMRAP 25 (one person working at a time)**:

  • 30 Wallballs (20/14)
  • 30 Row Calories
  • 30 Push-ups
  • 30 Walking Lunges (15/leg)

** Each minute on the minute, both partners must do 3 burpees (can do them simultaneously)

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!!  

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!!