Monday Workout: Jump, Squat, Pull – And Schedule Updates for This Week!

See the Announcements below for schedule changes for this week.  Thanks, and Happy Holidays!

WOD

Level 1

AMRAP 2:

• Burpee Box Step Up (18/12)

Rest 2 minutes

AMRAP 7:

• Dumbbell Clean Thruster x 10
• Ring Row x 15
• Jump Rope Single x 40

Rest 2 minutes

AMRAP 2:

• Burpee Box Step Up (18/12)

Level 2

AMRAP 2:

• Burpee Box Jump (24/20)

Rest 2 minutes

AMRAP 7:

• Squat Clean Thruster (95/65) x 10
• Pull-up x 15
• Double Under x 20

Rest 2 minutes

AMRAP 2:

• Burpee Box Jump (24/20)

Notes: Pace yourself on each portion – should be 85-90% effort across the workout.

ANNOUNCEMENTS

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.