End-of-year Party

Put December 17th on your calendars for the End-of-year / Superlatives / Awards Party Extravaganza. This year we will be going to Kardinal Hall from 2-5pm.

We will announce the Nutrition Challenge winners and Awards for a variety of Superlatives. Superlatives include “Gym Comedian”, “Best Attendance”, “Most Improved Male/Female”, and many more!! Please bring your spouse/significant other/kids, and come out to celebrate the end of another great year at CrossFit Charlottesville!  RSVP on Facebook Here!

SKILL/WARM-UP

Review Turkish Get-up, then 6 Minute AMRAP with light/moderate weight

This is for quality, not quantity.  Switch hands whenever you want. No record, just move and move well.

STRENGTH

Overhead Squat, 5 x 5

*Start around 70%, and build as you are able to.  If necessary, scale to Front Squats.

CONDITIONING

3 Sets:

• Row x 500m
• Rest 2 Minutes

If you are feeling beat up today, consider doing a 2k recovery row.