The Potluck has been moved to NEXT WEEK (JULY 10) due to the holiday and possible inclement weather. Sorry for the last-minute notice!
Schedule for July 4:
Team workout at 9am and 10am. Feel free to BRING A FRIEND for the team WOD if you want!
If you are following the C’ville Strength Programming, you can use the lower room for open gym between 9 and 11.
All other classes are CANCELED.
If you have Questions about the Saturday Schedule, please email Scott.
STRENGTH
Front Squat, 2-4 x 4
WOD
Level 1
AMRAP 10:
- Hang Squat Clean x 10
- Ring Row x 10
… Start light and add 10-20# each time you get back on the bar until you’ve made 2 jumps, then go back down (following same pattern as below)
Level 2
AMRAP 10:
- Squat Clean (135/95) x 10
- Chest to Bar Pull-up x 10
- Squat Clean (165/115) x 10
- Chest to Bar Pull-up x 10
- Squat Clean (185/135) x 10
- Chest to Bar Pull-up x 10
- Squat Clean (165/115) x 10
- Chest to Bar Pull-up x 10
- Squat Clean (135/95) x 10
- Chest to Bar Pull-up x 10
- … if you make it to this point, start over at the top
Notes for Scaling: Determine weights by deciding what your heaviest weight will be, and then from there determine your starting and middle weight (should make ~20 pound jumps each time). Record # of reps completed in 10 minutes.
3+13 (35# front squats, 5 pullups, 5 ring rows)
FS: 120#; WOD: 62 (55, 75, 95/85 for cleans, elevated RRs)
WOD: 65 (95, 115, 135#, regular pull ups)