STRENGTH WOD
Level 1
OTM 16
- Even Minutes: Dumbbell Push Press (25/15) x 5
- Odd Minutes: Russian Kettlebell Swing (45/25) x 10, Air Squat x 7
Level 2
OTM 18
- Even Minutes: Push Press (135/95) x 5
- Odd Minutes: Kettlebell Swing (70/53) x 10, KB Goblet Squat (70/53) x 5-7
*Scale Weight as needed!
Announcements
Blue Ridge Trail Run Fun
Please complete the form HERE if you are interested in running the Blue Ridge Burn Trail Run on October 12. Last year we had a great turnout for the race, and it will be a lot of fun this year! There’s a discount if we get a team of 10 or more to sign up, and there’s always the option for a nice post-race beer at Devil’s Backbone. Once we have the responses in the form, Scott will take care of everyone’s registration and follow up with you individually on how to pay for the race. See the flyer here or visit their website for more information: BURN_runningclubflyer.
Warrior Dash
Do people want to get a team together and represent CrossFit Charlottesville at the Warrior Dash at the end of the month? Contact Scott and we can see about getting a group discount if you we can get enough people to sign up. Registration for the event closes September 24.
Nutrition Challenge
Stay tuned to our Facebook and website for details on the upcoming Fall Nutrition Challenge – this will be our Eighth Challenge! We are planning to hold the kickoff sometime around September 20 (either Friday or Saturday). You can still participate even if that weekend poses a conflict. More info to come.
Foam Rolling Clinic
Mark your calendars, because our friends at the Airrosti Rehab Center are holding a FREE clinic at our gym on how to properly use a foam roller. The date for the clinic is tentatively set for the end of this month – September 28 at 9am! What better way to get warmed up for your Saturday morning workout or jump start your weekend with some mobility work. Please contact Scott if you are interested in attending or have any questions.
Nice work morning class!!!
75#, 45# KB, 5 squats
115#, 70# Russians, mostly 5 squats
75#, 45# American KB, 5 squats @ 35#
95# pushpress
53# American
5 goblets @ 53#
135#
70# american/7 squats
Thanks for a great workout today! I might just come back tomorrow! 75/35 (5-7 squats, finished the 17th minute by completing squats till the end of time (22))
105#
70# Russian Swing, 5 Squats
After the past few days, I think my shoulders would like a little break 🙂
PP: 75# for the first 9 min, 65# for the back 9
KB: 53# Russians, 5 goblet squats, except for 7 on the final round because Chris told me to. 🙂
105# w/ 45# KB, 5 squats
155# w/ 70# KB, 5 squats
subbed bench press for PP @ 55#
5 bench, 10 Russian @ 45#, 15 goblet squats