A. Back Squat, 3-3-3-1-1-1, 80-85% of 1RM (no heavier), up to 90 sec rest
B. Shoulder Press, 5-5-5-3-3-3, 65% of 1RM, 60 sec rest
Notes: Back Squats should not approach heavier than 85% for singles – we are still de-loading this week by keeping volume low but moving up a little in intensity. Strength days are important to improving your performance in CrossFit and increasing your metabolism. Don’t skip out on these days!
Post-Strength WORK (ON YOUR OWN)
- Airdyne Sprint, 15 sec all out, 2:30 rest, 5 sets — Should take a little over 11 minutes from start to finish so share airdyne and work in sets together
- Hill Sprint x 3-5 sets, rest interval is walking slowly back down hill (start at entrance to parking lot and run to Coleman St. intersection) – make sure you are warmed up well for this!
Other Notes: If you are planning to add in the optional work for today, expect the workout to take at least an hour to complete (strength work will take up most of 45 minute session)
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!