Wednesday Workout: Squats and 20 Min, More Announcements

Main Announcements

1. Ladies Night – WOD and Wine!  See Here for Details!  *Please note* that we are hosting this at the gym on March 25 at 5:45PM, and the regular CF Class at 5:45PM will be canceled.

2. You can win a FREE month of membership just by posting cool stuff to social media and tagging CrossFit Charlottesville and putting hashtags #thisiscrossfitcville #crossfitcharlottesville

3. Survey Time: Please click here to fill out our survey!  It will help us serve you better and continue to make improvements in the gym.  Thanks in advance!

survey-software

STRENGTH

Front Squat, 3-3-3 working around 80%. Rest 1.5-2 minutes between sets

WOD

Level 1

AMRAP 20:

  • Row x 100m*
  • Burpee x 10
  • Wall Ball to 9′ (12/8) x 15
  • Rest 30 Seconds

Level 2

AMRAP 20:

  • Row x 100m*
  • Burpee x 10
  • Wall Ball (20/14) x 15
  • Rest 30 Seconds

*Every time you start a new round in the AMRAP, add 100m to the row. I.e. round 2 goes 200m row, 10 burpees, 15 wall balls, and so on.  Rest 30 seconds after each round.

Only sub running if there aren’t enough rowers.

ANNOUNCEMENTS

  1. March Social Media Madness is ON!  Check the post here for details.  Also, if you are posting to Instagram but have a closed account, please let Scott know so that we can request to follow you on Instagram otherwise we won’t be able to see your posts!!

6 Comments on “Wednesday Workout: Squats and 20 Min, More Announcements

  1. FS: 99, 119, 109
    WOD: 3 + 359m (10 min, subbed 53# Russian KBS for WBs)

  2. FS: 155#
    WOD: 4 + 500m + 13
    Running instead of rowing B/C we were out of rowers at 4:45pm

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s