Tuesday Workout: Power Cleans, Pull-ups, Box Jumps, KBS

Our Awesome End-of-Year Awards Party is this Saturday, December 6, at Firefly, which recently opened up here in Charlottesville!  Please RSVP at the Facebook event, and feel free to bring your friends and family.  We hope to see all of you there!

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STRENGTH

Power Clean, 1.1.1.1.1 x 3 sets

Notes: These are cluster sets – rest 10 seconds between each single, and 2 minutes between each set.  Each set must be the same weight, but add weight for later sets if possible.  The point is to work at a moderate/heavy weight with minimal rest between reps (i.e. 10 seconds) each set.

WOD

Level 1

AMRAP 10:

  • Ring Row x 6
  • Box Jump Step Down (18/12) x 9
  • Russian Kettlebell Swing (45/25) x 12

Level 2

AMRAP 10:

  • Chest to Bar Pull-up x 6
  • Box Jump Step Down (24/20) x 9
  • Kettlebell Swing (70/53) x 12

ANNOUNCEMENTS

End-Of-Year Party

Our Awesome End-of-Year Awards Party is this Saturday, December 6, at Firefly, which recently opened up here in Charlottesville!  Please RSVP at the Facebook event, and feel free to bring your friends and family.  We hope to see all of you there!

Lululemon Trunk Show + Shoulder Workshop with Airrosti

Join us for a little Christmas shopping at the gym on Monday, December 8th from 4:30-7:15pm with Lululemon! They will be hosting a trunk show at the gym so you can get your gym lovers exactly what they are looking for this holiday season. You can also send your loved ones in to shop for you as well!

During this time we will also be hosting a shoulder mobility workshop in the lower gym area starting at 4:45pm and going until 6:15pm by our very own friends at Airrosti Rehab Centers.  Please RSVP HERE.

Claim Your Account on our new member management system, Front Desk!

We will be fully switching over to this new system starting December 1!  Your membership and profile is already set up in Front Desk, but claiming your account gives you the ability to update your personal info, manage your schedule, sign in to classes, and many other things online!  You can fill out a digital waiver as well.

You’ll notice the class sign-in system has changed this week, too.  You can sign in using your phone number or a QR code (must request a QR code AT the sign-in kiosk and have it sent to your mobile device), or you can sign-in to classes in advance. If you have any questions, email Scott or ask a trainer in the gym.

9 Comments on “Tuesday Workout: Power Cleans, Pull-ups, Box Jumps, KBS

  1. PC: 85, 95, 105
    WOD: 6 + 2 (53# Russians, C2B for 1.5 rds, then regular PUs)

  2. PC: 95, 105, 115#
    WOD: 5+23 (ring rows, 55# kb….couldn’t find another 53…)

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