Friday Workout: Some Interval Fun

WOD

Level 1

A. 0 – 6 Minutes

• Row x 500m
• V-Up x 20

B. 6 – 12 Minutes

• Run x 200m
• Ring Row x 25

C. 12 – 18

• Row x 500m
• V-Up x 20

Level 2

A.  0 – 6 Minutes

• Row x 500m
• Toe to Bar x 20

B.  6 – 12 Minutes

• Run x 250m (to Coleman St Intersection)
• Pull-up x 30

C.  12 – 18

• Row x 500m
• Toe to Bar x 20

Notes: Each 6 minute section is essentially done “for time” (and then rest for remainder), but if you are unable to finish the work within the 6 minute period you start on the next one regardless of where you are on the previous set.  For each segment, record time completed. However, if unable to complete the work within the 6 minute cap, record how much work you got done.

ANNOUNCEMENTS

“First Friday” Potluck Style BBQ and Hangout at the gym is TONIGHT!

The “First Friday” Potluck of October is tonight, 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!

Our friends at Airrosti will be giving Complimentary Pain and Injury Assessments on Oct. 7th and 9th from 5-7pmat Crossfit Charlottesville! Please click HERE to sign up or call (210) 283-2457. Assessments will take 20minutes.  See the side-bar on this page for the link as well.