Friday Workout: 7 Rounds, HS Work

Gymnastics Class is ON at 5:45PM with Eliot!  Class meets in the Lower Room.

Our friends at CrossFit SAW in Fishersville are hosting a fundraising event to support the Semper Fi Fund to honor the memory of a local marine, Sean Webster – Please read about the event on their Facebook page here.  Let’s get a big crew to show our support at this event!  Email Scott if you have any questions.  The workout can be scaled to your ability as needed, so anyone can join in!

crossfit-charlottesville_0210

WOD

Level 1

5 Rounds for Time of:

  • V-Up x 7
  • Russian Kettlebell Swing (45/25) x 7
  • Dumbbell Push Press x 7

Level 2

7 Rounds for Time of:

  • Toe to Bar x 7
  • Kettlebell Swing (70/53) x 7
  • Shoulder to Overhead (115/85) x 7

CASH OUT

Handstand Work

  • L3: 3 x 20 Shoulder Taps (10/side), rest 60-90 seconds between sets
  • L2: 3 x 30 Second Handstand Hold (belly to wall), or if you cannot hold for 30 seconds 3 x max effort handstand hold.
  • L1: 3 x 30 second straight arm plank.

ANNOUNCEMENTS

  1. Downtown Chili Showdown is this WEEKEND (APRIL 16)! – Join us for a simply amazing day to support the kids and families of the Ronald McDonald House Charity Charlottesville! See the FB Event to RSVP and get more information.
  2. Gymnastics Class is back this week, Friday at 5:45PM!  Class will be held every other Friday until the end of May. See our online scheduler for our up-to-date class schedule.
  3. Our friends at CrossFit SAW in Fishersville are hosting a fundraising event to support the Semper Fi Fund to honor the memory of a local marine, Sean Webster – Please read about the event on their Facebook page here.  Let’s get a big crew to show our support at this event!  EmailScott if you have any questions.

5 Comments on “Friday Workout: 7 Rounds, HS Work

  1. 10: 41 (V-ups, 70# Russian KBS, 75# S2O)
    Did plank/core work instead of HS work

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