Reminder that there is no 545PM class this Friday because we are hosting our second Ladies Night – WOD and Wine! RSVP Here (open to friends and newcomers).
Please head to http://www.c-ville.com/nominate/ to nominate CF Charottesville for “Best Niche Gym”! Also in the running: Scott Linton (best personal trainer), and C’ville Burn (best fitness class). Thanks!
STRENGTH
Split Jerk, 5 sets of 3 reps
*focus on perfect reps only – this should be technique work. Rest 1-2 minutes between sets. Take bar from floor or rack.
WOD
Level 1
15-12-9 Reps of Each for Time:
- Dumbbell Thruster (35/20)
- Burpee Box Step Up (18/12)
Level 2
For Time:
- Thruster (155/105) x 9
- Burpee Box Jump (30/24) x 15
- Thruster x 6
- Burpee Box Jump x 12
- Thruster x 3
- Burpee Box Jump x 9
ANNOUNCEMENTS
- This Friday (May 20)! Our second Ladies night – WOD and Wine! RSVP Here (open to anyone)
- Hike and Brewery Day – RSVP Here
Strength: 50kg x2 sets, 60kg x3 sets
WOD: 7:40 @ 110#, 24″ step ups
6:27
Jerks: 55, 65, 75, 85×2
WOD: 6:26 (75#, 24″ burpee step-ups)
5:49rx
Up to 205
6:27