Friday Workout: AMRAP 15, Core Work

Lauren, Seth, and baby Harris are officially moving to Richmond this weekend after many years in Charlottesville.  Many of you know Lauren as one of our trainers, but what you might not know is that she was one of the original members of the gym when it all started back in 2009. Thank you for helping shape the gym over these past 7 years, Lauren!  We will miss you!
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Level 1


  • Burpee Box Step Up (18/12) x 10
  • Dumbbell Push Press x 10
  • Abmat Sit-up x 20
  • Run x 250m

Level 2


  • Burpee Box Jump (24/20) x 10
  • Shoulder to Overhead (115/85) x 10
  • Abmat Sit-up x 20
  • Run x 250m

Core Work

Alternating Tabata (8 round of each movement – 20 seconds on, 10 seconds off):

  • Hollow Rock
  • Supermans

*Consider subbing “dead bugs” for hollow rocks, or plank hold


  • September 5: LABOR DAY SCHEDULE – One class only at 10AM. Stick around after the workout for a grill-out at the gym!  RSVP Here if you’re coming.
  • September 9: Join us for the last Fridays After Five of the summer!  RSVP Here
  • September 10: Guardians’ Gauntlet 5k Fundraiser!  Register/Donate
  • September 17: UPLIFT starts!
  • September 23: Ladies Night – WOD and WINE! RSVP and Registration Details Here
  • September 25: Yoga!  See the Event Here.


3 thoughts on “Friday Workout: AMRAP 15, Core Work

  1. 3+20 (step-ups, 30s plank hold, 300m row as subs)

  2. 3+ 200 m. @ 65#

  3. 3+3 (Burpee Box Jump step ups to 20 inch, 55 pound push press)

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