Friday Workout: Run, Toes to Bar, Wall Ball



Level 1

3 Sets:

  • Run x 400m (or Row x 500m)
  • V-Up x 15
  • Wall Ball (14/8) x 15
  • Rest 2 Minutes

Level 2

3 Sets:

  • Run x 400m (or Row x 500m)
  • Toe to Bar x 20
  • Wall Ball (20/14) x 20
  • Rest 2 Minutes

Notes: Record each set time – try to stay even across sets if possible.


Sunday Funday Park WOD!

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

CF Charlottesville Goes Tubing – MOVED TO THIS SATURDAY!

The gym will be heading out for a fun day of tubing on Saturday, September 20th. 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 if you would like to participate by RSVP’ing to the FB Group or signing up at the gym (sign-up sheet next to chalkboard). If we get 25+ people there will be a group discount.  For more event information check out the Facebook event and if you have any questions email

6 thoughts on “Friday Workout: Run, Toes to Bar, Wall Ball

  1. 4:55, 5:20, 5:40 (tunning…t2b….bah)

    1. running….geez

  2. WOD: 15:03 = 19:03 – 4 min resting (ran 400m 1x, rowed 500m 2x, T2B, knees up, Vups, 20# WB). Right side of right calf seized up after 400m run.

  3. 3:26, 3:41, 4:14

  4. 3:55, 4:15, 4:10

  5. 12:56 total
    15# Weighted V-Up
    15x Wall Ball

Leave a Reply

Your email address will not be published. Required fields are marked *

search previous next tag category expand menu location phone mail time cart zoom edit close