3 Rounds for Time of:
- KB C&J Right (30/15) x 5
- KB C&J Left x 5
- Run x 400m
- Bodyweight Lunge x 10 meters
5 Rounds for Time of:
- KB C&J Right (53/35) x 5
- KB C&J Left (53/35) x 5
- Run x 400m
- Sandbag Lunge (50s/30s) x 10 meters
Notes: KB does not need to touch the ground between reps of C&J – only needs to pass below hips before the clean each time. Mark off lunges with cones – both feet must pass through 10m mark for it to count. Long one today, so make sure you hydrate!
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!