Starting Monday, October 29, we are opening up all classes to newcomers, beginners, and anyone who has ever wanted to try CrossFit for a full week, ending Saturday, November 3. Check out our class schedule here. Attend at least 3 classes during this week and we will waive the need to attend the beginner “on-ramp” classes. Come and see for yourself why CrossFit can help get you in the best shape of your life. Please show up at least 10 minutes early to your first class to fill out paperwork. RSVP to the Facebook event here.

Also, starting Monday, October 29, we will be offering a new 8 AM class on Monday, Tuesday, and Wednesday.

As a reminder, we are hosting yoga with Annie Runkle this Sunday, October 28 at 4 PM. Annie’s first class here was a hit, so come stop by and work on your flexibility and mobility. Free for members and $5 for guests.

If you are interested in attending the BeastSkills seminar with Jim Bathurst on Saturday, December 15, please email chrisg@crossfitcharlottesville. Registration will be $80 for one seminar (beginner or advanced) or $120 for both. Want to get your first muscle-up or one-arm handstand? This seminar is for you!

Tuesday: Cleans, Handstands, and Slam Ball Toss

Skill

Spend 10 minutes working on the Clean & Jerk. Go light and rest as needed.

WOD

With a partner, complete 5 rounds each of:

  • Power Clean x 5 (185/135#)
  • Handstand Hold while partner is on barbell

Then:

  • Slam Ball Toss over Pull-up Bar x 50 total (25/15#)

Monday Workout: Turkish Get-ups and Sandbag Hill Sprints

Strength

Spend 10 minutes building to a heavy single Turkish Get-up per arm.

WOD

5 rounds (with a light-weight sandbag or vest):

  • Sprint to the Railroad Tracks
  • Walk back

Compare to 7/4/12.

Notes

  • The get-ups can start from standing (i.e., “reverse” style), and be sure to warm up thoroughly for the sprints.

Friday Workout: Hero WOD “Tom”

WOD

“Tom”

AMRAP in 25 mins:

  • Muscle-up x 7
  • Thruster (155/115#) x 11
  • Toes-to-Bar x 14

Notes

U.S. Army First Lieutenant Thomas M. Martin, 27, of Ward, Arkansas, assigned to the 1st Squadron, 40th Cavalry Regiment, 4th Brigade Combat Team (Airborne), 25th Infantry Division, based in Fort Richardson, Alaska, died on October 14, 2007 in Al Busayifi, Iraq, of wounds suffered when insurgents attacked his unit with small arms fire. He is survived by his parents, Edmund and Candis Martin; sisters Sarah Hood, Becky Martin, and Laura Martin; fiancee, Erika Noyes; and grandmother, E. Jean Martin.

Thursday Workout: Box Squat and Row Intervals

Mobility

Cossack Lunge x 10 per side slowly

Strength

Box Squat @ 21X1; 3-2-1-3-2-1; One set every 2 mins

WOD

3 rounds, once every 3 mins:

  • Row 500 m

Wednesday Workout: Press, KB Snatch, and Wall Walks

Strength

Standing Press @ 20X0; 3-2-1-3-2-1; One set every 90 sec

WOD

3 rounds:

  • KB Snatch (53/35#) x 10 / arm
  • Wall Walk x 5

Cool-down

Accumulate 2 mins in an L-sit on parallettes or rings.

Tuesday Workout: Weighted Pull-ups, Tabata Squats, and a Mile Run

Remember, we are hosting a yoga class tonight from 7:45 – 8:30 pm. Free for members, $5 for non-members! Even 2010 CrossFit Games Champion Graham Holmberg does yoga.

Strength

Weighted Pull-up @ 20X0; 3-2-1-3-2-1; One set every 90 sec

WOD

8 rounds:

  • 20 sec Air Squats
  • 10 sec Rest in Active Bottom of Squat

Run 1 mile.

Compare to 10/3/11.

Notes

  • Wave-loading on the weighted pull-ups today. If you normally use bands, consider trying negatives today instead.
  • The rests during the squats should be held in the active bottom position, but you can scale it to passive.
  • The time for the mile run begins after the last 20 sec squat interval.

Monday Workout: Deadlift and JT

Strength

Deadlift @ X0X0; 3-2-1-3-2-1; One set every 2 mins

WOD

“JT”

21-15-9 for time:

  • Handstand Push-ups
  • Ring Dips
  • Push-ups

Compare to 5/3/11.

Notes

  • We are wave-loading the deadlifts today (e.g., 200-210-220-210-220-230), and feel free to drop the bar at the top.
  • 12-minute timecap for JT, so scale appropriately.

Friday Workout: Bench Press and a KB / Burpee Ladder

Mobility

Grab a lacrosse ball and roll out your pecs.

Strength

Bench Press @ 30X0; 6 sets of 4 reps; rest 90 sec btwn sets

WOD

Each minute on the minute, 1 rep each the first minute, 2 the second, 3 the third…:

  • KB Swing (70/53#) x 1
  • Goblet Squat (70/53#) x 1
  • Burpee x 1

Go until you run out of time (with a 15-minute timecap).

Thursday Workout: Good Morning and Muscle-ups

Strength

Good Morning @ 30X0; 6 sets of 4 reps; rest 90 sec btwn sets

WOD

For time:

  • Muscle-up x 30 (scale to muscle-up negatives)

-or-

10 rounds:

  • Pull-up x 5 (scale to ring rows)
  • Dip x 5 (scale to push-ups)

Notes