For evening CrossFit classes, there are no set class times. Come by anytime in the afternoon from 4:45 until 7PM to do your CF Total. There will be a trainer scheduled every 45 minutes to help guide you through your lifts and spot if needed, but we want everyone to have as much time as they need to find their total!
Other than that, we are still on a normal schedule throughout the day, so please make sure you show up on time for morning or midday classes if you plan to do your total then.
The CrossFit Total is the sum of the best of three attempts at the squat, the press, and the deadlift… There is no time limit for each lift or for the length of the session in which they are all performed, but they must all be performed during one session—i.e., you cannot leave the area to rest or perform other activities between the three lifts.
The first attempt would be a weight you know you can do for a heavy set of three. The second attempt would be a weight you know without any doubt that you could do for a single, having just done the first attempt. And the third attempt is the weight you want to do, based on your performance on the previous two attempts.
Back Squat x 1-1-1; rest as needed
Standing Press x 1-1-1; rest as needed
Deadlift x 1-1-1; rest as needed
- Compare to 10/25/12
- Today is a day to set PR’s. Listen to your body and make sure you are well rested for the session.
Sign up for 31 Heroes – August 2!
We will be hosting the “31 Heroes” WOD on August 2nd from 10:00-12:00! Please click the following link to read about the WOD and the history behind it. http://www.31heroes.com/
You must register for the workout through our registration link (https://www.eventbrite.com/teams/crossfit-charlottesville/823173) in order to participate. Anyone can participate in this workout! All proceeds go directly to their families. You can make additional monetary donations if you wish.
This is a partner WOD, so grab a partner and come work out with us on August 2nd to honor their sacrifice.
RSVP to our 5-Year Anniversary Party on August 16 (Click the Pic Below)!