Remember: Bring A Friend Day is Tomorrow (Thursday) and we will have an awesome partner WOD!
This Friday is the Potluck-Style BBQ and Hangout at the gym too!
WOD
Level 1
On The Minute (OTM) For 16 Minutes
- Even Minutes: Dumbbell Push Press x 5
- Odd Minutes: V-Up x 5-8, Box Jump (18/12) x 3-5
Level 2
OTM For 20 Minutes:
- Even Minutes: Shoulder to Overhead (115+/85+) x 5
- Odd Minutes: Toe to Bar x 5-7, Box Jump (30+/24+) x 3-5
Record S2O weight, T2B Reps, and Box Jump reps.
*Notes: You perform the work at the top of the minute and then rest for the remainder of the minute. For example, if doing Level 2: at “3-2-1 Go” you will do 5 Shoulder to Overhead (push jerk, push press, etc.), then rest until the top of the next minute, where you will then do 5-8 unbroken Toes to Bar and 3-5 tall Box Jumps. These numbers are guidelines, but you should have at least 15 seconds of rest or transition time each minute. The ‘+’ means go heavier on S2O or higher on box jump if you can.
ANNOUNCEMENTS
The “First Friday” Potluck of June is this week (June 6), starting around 6:15pm when the last Friday evening class gets out. Bring your own meat and a side to share. We’ll have the grill up and running and the corn-hole boards set out, and it’s going to be an awesome time! Bring your friends or family along if you want. RSVP to the Facebook Event and invite your friends!
Bring a Friend Day is Back This Week!
Bring a friend this Thursday to any class to do an awesome partner workout! Email Scott if you have any questions.
Skill Clinic This Saturday, June 7
The first skill clinic will take place this Saturday from 9-11am. Any member is welcome to come and work on any gymnastic skill that they want! We will have multiple coaches staffed to help you through progressions and drills so that you can work toward your goal. Also, please note that we switch to a Saturday 8am/11am workout schedule this week.
SuperFit Charlottesville, June 14
SuperFit Games is coming back to Charlottesville on June 14! Did you know that the very first SuperFit Games was held at our old facility right here in Charlottesville back in early 2010? SuperFit has grown to be a nation-wide competition platform, but it’s returning to its roots here in Charlottesville! If you competed in the open you are more than ready for it, and here’s your chance to compete at home! There is an RX and a Novice (scaled) Division. We also need judges and volunteers for the event, and you can sign up to do that at the same registration link. Please visit the SuperFit Charlottesville page for more information and details on how to register!
L2 PP@100#, 5 T2B & 5-20″ Box Jumps/rd
S2OH: 7 @ 85#, 3 @ 95#, 5 T2B, 5 24″ box jumps
PP: @40#, 5 v-ups, 515″ box jumps
S2O: 155# x 10
T2B: 7 x 10
BJ: 5 @ 36″ x 10
95#
7 t2b
5 @ 24″ box
135#
7 t2b, 5 @ 30″
@ 115
8 T2B
4 Bx @ 30″
155/7/5@39.5
135×5,155×5
7/5 9@39″,1@42″
WOD- @ 65#
85#
7 V-Ups
5 box jumps @ 30″
105#, 5-6 t2b, 3-4 box jumps @ 30″- 33″
75#
6 T2B
5 @ 30″