Friday Workout: Muscle Ups, Deadlifts, and Running



Spend 10 Minutes on Deadlift Technique and working up to weight for workout


Level 1

4 Rounds for Time of:

  • Ring Row x 10
  • Box Dip x 10
  • Run x 200m
  • Kettlebell Deadlift (70/53) x 8
  • Run x 200m

Level 2

4 Rounds for Time of:

  • Muscle Up x 5
  • Run x 200m
  • Deadlift (275/185) x 8
  • Run x 200m


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 near September 20 (either Friday or Sat/Sun).  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.

10 thoughts on “Friday Workout: Muscle Ups, Deadlifts, and Running

  1. 22:35 (10gbpu/10 box dips, 105#)
    I think I wrote on the board 155# DL, tried to give myself an extra 50 lbs, oops!

  2. 18:59: 10pbpu/10 elevated box dips, 155# dl

    Way to rock it 6AM ladies!!

  3. 22:19 – 10 ring rows, 10 dips (tall side of the box), 105# dead lift. 6am ladies really supported each other this morning! thanks!

  4. 16:05 145#, 5 C2B Pullups, 5 jumping MU’s

  5. 14:56 Rx’d

  6. 13:18 using 225#

  7. 14:25 RX, all UB. Runs really slowed me down.

  8. 14:06 @ 225# / bar muscle ups / rowing

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