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 (click here for details) 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!
8 Total Rounds with a Partner, “Relay” Style:
- Run x 100m
- Dumbbell Push Press x 8
- V-Up or Abmat Sit-up x 12
10 Total Rounds with a Partner, “Relay” Style:
- Run x 100m
- Shoulder to Overhead (135/95) x 8
- Toe to Bar x 12
*Partner 1 completes a full round, and then Partner 2 starts second round (P1 rests while P2 is working through round, and vice versa). Alternate rounds until both partners have completed 5 rounds. Sub 150m Row for run if necessary.
- Accumulate 5 Minutes in bottom of squat hold – use plate under heel for assistance or hold onto to something for support if necessary to get into proper position
- Spend time foam rolling any tight areas