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!
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
- 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!!
FS: 99, 119, 109
WOD: 3 + 359m (10 min, subbed 53# Russian KBS for WBs)
FS: 155#
WOD: 4 + 500m + 13
Running instead of rowing B/C we were out of rowers at 4:45pm
23+100. I would have done more but my rower caught fire.
get your ass back in here
5 rounds + 615
135#
6 rounds