Labor Day Workout: Partner WOD plus Make-up (only one class at noon)

We will only have one class on Monday, September 1 at 12 Noon due to Labor Day.

Today is an “open gym” format, so you can come in and make up a workout from the previous week or do the following workout:

 

In Teams of 2, Complete the Following for Time:

  • Run x 400m
  • Double Under x 150
  • Wall Ball (20/14) x 100
  • Hang Power Clean + Front Rack Lunge R & L (95/65) x 50
  • Sit-ups with Plate OH (25#) x 100
  • Double Under x 150
  • Run x 400m

The Kicker: EMOM on the minute, teams must perform 5 total burpees (one person or both partners can complete together).

Notes: Teams complete the running portions together, but only one person working at a time on everything else.  Scale as needed (for example, 3 burpees OTM, abmat sit-ups no weight, etc.).

ANNOUNCEMENTS

“First Friday” Potluck Style BBQ and Hangout at the gym this Friday, Sept 5!

The “First Friday” Potluck of September is this Friday, 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, the corn-hole boards set out, kanjam throwing, 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!

Fridays After Five, September 12

CrossFit Charlottesville is heading to the Downtown Mall again for Friday’s After Five on Friday on September 12. 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!

CF Charlottesville Goes Tubing

The gym will be heading out for a fun day of tubing on Sunday, September 14th. It will be $24 per person, which includes your tube, and an $8 cooler tube rental fee (multiple people can go in on one tube cooler). Their weekends do fill up fast so please let us know by Monday, Sept. 8th if you would like to participate. If we get 25+ people there will be a group discount.  For more event information check out the Facebook event (going up soon) and if you have any questions email events@crossfitcharlottesville.com.

3 Comments on “Labor Day Workout: Partner WOD plus Make-up (only one class at noon)

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