Tuesday Workout: Barbell and KB Work

See the Announcements below for schedule changes for this week.  The last class of the day is at 530pm today!  Thanks, and Happy Holidays!



Level 1


  • DB Hang Power Clean (35/20) x 5
  • DB Push Press (35/20) x 5
  • DB Lunge (35/20) x 10 (5/side)

Rest 3 Minutes

AMRAP in 6 Minutes of:

  • Russian KB Swing (35/20) x 12
  • Goblet Squat x 9
  • V-Up x 6

Level 2


  • Hang Power Clean (115/85) x 5
  • Shoulder to Overhead (115/85) x 5
  • Lunge with Barbell in Front Rack (115/85) x 10 (5/side)

Rest 3 Minutes


  • Kettlebell Swing (53/35) x 12
  • Goblet Squat x 9
  • Toe to Bar x 6


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 “Tuesday Workout: Barbell and KB Work

  1. 5 + 17 rx
    5 + 5 rx

  2. 4 + 8 (75#)
    5 + 5 (V-Ups)

  3. 3+15 @75#
    5+1 (V-ups)

  4. Christmas Day Filthy Fifty with Tamar!

    1. 50 Box jumps 20″ box
      50 Jumping pull-ups
      50 Kettlebell swings 35#
      50 Walking Lunge w/ 25# overhead
      50 Hollow rocks
      50 HOG Pushups
      50 Good mornings 45#
      50 Wall ball 14#
      50 Burpees
      50 Double unders

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