Every 90 seconds for 5 Total Sets:
Hang Power Clean + Power Clean x 2
*Notes: Moderate weight – does not have to be touch and go. Add weight per set if possible and focus on form and speed under the bar.
4 Rounds for Time of:
- Deadlift (135/75) x 5
- Jump Rope Single x 50
5 Rounds for Time of:
- Deadlift (275/185) x 5
- Double Under x 30
Yolo Meals Food Service
If you weren’t able to sample the food that Yolo Meals brought to the gym last week and want some information about the service, please email email@example.com!
Erg Clinic With Our Very Own Laura Kocourek
Erging (“rowing”) is a repetitive, heavy movement. Similar to doing repetitive deadlifts, form is absolutely necessary. The clinic with Laura will include a core strength segment and also a mobility segment to protect our bodies from overuse injuries and to ensure that we are reaching our full potential during physical activities. Lastly, she will instruct basic and proper rowing technique followed by an erging WOD. This clinic is going to be a great learning experience for all, so be sure not to miss it! The clinic will be held on December 14, from 9am-12 (will last about 2 hours depending on number of attendees). The clinic is FREE to members and $20 for non-members.
Please RSVP to the Facebook Event Here or email firstname.lastname@example.org if you plan to attend. If you are not a member of CrossFit Charlottesville but are interested in attending, please send an email and we will provide you with options for how to pay for the clinic.