CrossFit Charlottesville does the Harlem Shake Saturday afternoon at the gym. Bring friends and creative ideas!
We are hosting a Running Seminar on Saturday, March 2nd at 9:30 AM. Cost is $40 for members, $50 for non-members.
Gymnastics Basics tonight at 8 PM with Taylor! Free for members, $5 for guests.
Strength / Skill
Spend 10 minutes working on your Overhead Squat (mobility, technique, weight, etc.)
WOD
Level 1
3 rounds for time:
- Run 200 m
- Overhead Squat (45/35#) x 10
Level 2
“Nancy”
5 rounds for time:
- Run 400 m
- Overhead Squat (95/65#) x 15
WOD: Level 2 18:50 @55#, had to sub rowing for running on fifth round b/c my lower back and hips were totally cramping when I tried to run
Skwat work this morning at home
195×20 and 3×10 @155 high bar
WOD
15:20
18:55 RX
17:08
DNF
take care of that shoulder!!!
13:45 Rx
16:06 45#
17:53, 4 rds (65# front squat, 30 double under attempts/round)
20:32, 65#
WOD: 16:30 rx