Friday Workout: Power Cleans, Muscle Ups, and Running

STRENGTH

Power Clean, 3-3-3-3-3, move up about 5-10# from last time we did PCs (6/26/14), 70 seconds rest

WOD

Level 1

5 Rounds of:

• Ring Row x 6
• Push-up x 6
• Hang Power Clean x 3 (use dumbbells if necessary)

Then, immediately upon finishing:

• Run x 400m

Level 2

5 Rounds of:

• Muscle Up x 3
• Power Clean (185/135) x 3

Then, immediately upon finishing:

• Run x 800m

Notes:  Sub is 2x pull-up/dip for muscle ups (i.e. 6 pull-ups and 6 dips or push-ups per round).

ANNOUNCEMENTS

WOD in the Park

Please RSVP to the Facebook event if you plan on coming so that we know how much equipment we need to bring!

Fridays After Five, July 18

CrossFit Charlottesville is heading to the Downtown Mall again for Friday’s After Five on Friday, July 18th. Gates open at 5:30pm but feel free to come and join us anytime between 5:30-8:30pm at the nTelos Wireless Pavilion on the Downtown Mall.  RSVP to the Facebook Event if you plan to join us!

Going Away Party for Jon and Elizabeth!

Jon and Elizabeth have been integral members of the gym since the beginning, and it will be hard to see them go!  Before they leave we want to send them off in style in the only way we know best, a bar crawl! Join us for one last celebration on Saturday, July 26th as we raise a glass to say thanks for all that they have taught us and contributed to our community. RSVP to the Facebook event if you plan to join us!