Friday Workout: Team Workout



In Teams of 2, complete the following for time:

  • Row x 600m
  • Chest to Bar Pull-up x 50
  • Hand Release Push-up x 100
  • Slam Ball (30/20) x 100
  • Wall Ball (20/14) x 100**

**Every time the wall ball touches the ground or a rep fails (including wall ball stopping), both partners must do 5 burpees.  Can switch midair but ball cannot stop moving.

Notes: Only one person working at a time.  Scale as needed!


Happy Holidays!  Please note our Schedule Changes next week (see our schedule on Front Desk if you have questions):

  • Monday: Regular
  • Tuesday: C’ville Strength moved to 530pm.  No 615pm or 7pm CrossFit Classes (last CF Class is 530pm)
  • Wednesday: Closed
  • Thursday: Closed
  • Friday: 6am and 8am CrossFit Canceled, all other classes are on (Burn at 7am, CF at noon, 445, and 530pm)
  • Saturday: Regular
  • Sunday: Regular

*Reminder that on Jan 4, we have our Competition Class starting (3pm, but times may be flexible going forward) and 7am CF Classes starting that week!

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

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 recently, 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.

7 thoughts on “Friday Workout: Team Workout

  1. 13:34 w/ James (the pull up machine 🙂 thanks!)

    1. great teamwork. Thanks for knocking out the Row!!

  2. 14:08 with John

  3. 14:50 rx with Frank

  4. 11:56 with landon

  5. 10/6/2016
    w/Alex Fink
    Alex – Rx
    Joe – Regular Pull Ups

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Your email address will not be published.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