Wednesday Workout: Snatch, Sprint & Core Work


1 Snatch on the minute for 14 minutes


Level 2

3 Rounds

  • 15 Thrusters (95/65)
  • 15 Burpees Over the Bar


Level 1

3 Rounds

  • 10 Thrusters (45/35)
  • 10 Burpees Over the Bar

Core Work

Accumulate 4 Minutes in a front and/or side plank position.



Thanks for 8 Years & a Big Welcome to McDowell

Only a handful of people probably remember our 800 square foot location when we first started CrossFit Charlottesville about 8 years ago. We opened our little gym to a Charlottesville that had no idea what CrossFit was about and was one of the early affiliates.

We’ve grown a lot since then.  Just a few things to highlight:

  • We grew our incredibly talented training staff to over 15 amazing people. These people have years of experience coaching all types of clients and achieving amazing results.
  • We’ve developed over 1,000 athletes of all levels, seen over 100 people finish our nutrition challenge, and sent two athletes to the CrossFit Games over FIVE TIMES (congrats Martha (3x) & Gretchen (2x)).
  • We continue to be impressed by the community of people in our gym. New friends are created everyday. Long term relationships have started in the gym. It truly is an amazing family of health-minded individuals.
  • We started the SuperFit Games, which is now the largest independent CrossFit affiliate hosted competition series in the world (as far as we know).

We could not have done it without an amazing group of clients that continue to be part of our mission. We started CrossFit Charlottesville because we felt like the big globo gyms were doing a disservice to our health and failed to maximize human potential; they were prioritizing things that didn’t create a healthier and better community. Our focus has always been about finding ways to create the best you and we are so thankful that you have been part of our journey.

In short, big thanks for the time you’ve spent with us and being part of our community.

Hello McDowell. 

Many of you have already met our new manager, McDowell Myers, originally from Roanoke and a former head trainer at CrossFit South Brooklyn. We are so excited to welcome McDowell and his wife Ellie, his two children, Vesper and Marcus. McDowell brings years of training experience along with a host of certifications. His biography follows:

Growing up in the Blue Ridge Mountains of Southwest Virginia, the natural environment always played a part in McDowell’s fitness. After a childhood and adolescence of playing whatever sport was in season, he found himself bored in regular gyms. This led to an interest in boxing and various outdoor activities, including mountain bike racing, road cycling, or simply running on the mountain trails.

McDowell discovered CrossFit at the beginning of 2008, attracted to the challenging workouts and intrigued by the varied programming posted on the main site. Without a CrossFit gym in town, he created his own home gym, complete with homemade pull-up bars, medicine balls, and a barbell rack–all while reading and studying movement online and in books.

In June of 2011, McDowell moved to Brooklyn, NY and began taking classes at CrossFit South Brooklyn. He immediately connected with the gym community and the friendly competition it provided. Shortly thereafter his passion became a career as he became a full time coach.

In addition to CrossFit Level 1, McDowell has completed the OPEX Level 1 Trainer certification, Catalyst Athletics certification, and is a Starting Strength coach. He has attended a multitude of other courses including Julien Pineau’s StrongFit course, Cal Strength Weightlifting workshops as well as several other weightlifting and fitness workshops and seminars with various national champions and their coaches. McDowell is also CrossFit Powerlifting and CrossFit Kettlebell Trainer Certified.

Thank You Scott. 

Scott will still be training at the gym, but has decided to pursue other interests outside of the gym. We thank Scott for an awesome four years of continuing our mission, being an important part of our clients’ health and fitness and, importantly, for his amazing calves. It has been an honor to work with Scott through the years and we look forward to seeing him around for many more, especially since his wife just started a full time position at Augusta Health.

Party Time!

As a reminder and thank you to our clients and training staff, please join us for an 8 year anniversary party, to welcome McDowell and to wish Scott the best on Saturday, July 29th, at 3PM at the gym. It’s catered from BBQ Exchange (enough said).





Tuesday Workout: Dumbbell Degradation


Warmup WOD (for quality reps)

10 to 20 Muscle Ups into 5 Dips (as many strict as possible)

Scale to Banded Muscle Ups/ Dips


Level 2

7 Rounds (55/35)

  • 2 Renegade Man Makers (Right Pull, Left Pull, Pushup, Squat Clean Thruster)
  • 4 DB Front Rack Lunges
  • 6 Hang Clean & Push Jerk
  • 8 DB Snatch (alternating)
  • 10 DB Deadlift
  • Rest 2 Minutes

Record total time.

Level 1

5 Rounds (35/20)

  • 4 Dumbell Rows (alternating)
  • 4 DB Thrusters
  • 4 DB Hang Clean & Push Jerk
  • 4 DB Snatch (alternating)
  • 4 DB Deadlift
  • Rest 2 Minutes

Record total time.

35 Minute Cutoff.



Monday WOD: You Know… Long One With Running

Warmup WOD (for quality reps, scale accordingly):

  • 25 Pushups
  • 15 Pullups
  • 20 Pushups
  • 12 Pullups
  • 15Pushups
  • 9 Pullups
  • 10 Pushups
  • 6 Pullups
  • 5 Pushups
  • 3 Pullups


Level 2

  • Run 800 Meters

3 Rounds of

  • 10 Power Clean (135 / 95)
  • 10 Push Press (135 / 95)
  • 10 Box Jump (30 / 24)

Then, Run 400 Meters

Level 1

  • Run 400 Meters

2 Rounds of

  • 10 Hang Power Clean (95/65)
  • 10 Pushups
  • 10 Box Jumps (20 / 12)

Then, Run 400 Meters

Getting More Out of Your Rest Day, Program Coming in August

The following post was written by our very own coach and athlete, Melinda Clark:

Hello Fellow CFCers!  Giving it all during WODs has been great for developing our cardiovascular system and our big muscles, but what about all those little muscles, ligaments, and tendons that are holding those big muscles in place? When I started training, I figured they were getting strong too, but this is not always the case when training big, compound movements. After about the third time of injuring my lower back and seeing our very own Dr. “Getty” Goedken to put me back together, I finally understood what he was talking about when he said I needed to stabilize all those little muscles keeping my ever gaining squat butt in place (paraphrased, of course!). Once I regularly did the accessory work to stabilize my glutes, hamstrings, and core, I stopped injuring my lower back. Now I know you may be thinking, yeah, but I mobilize. Mobilization is very important and I do not want to downplay how much mobilization is necessary to keep our bodies moving in the full range of motion. But even with being mobile, one can still become injured if that area is not stable. I hurt my shoulder during ROMWOD of all things. I was excited to be mobile enough to have my fingers touch during an archer pose, but then experienced what felt like a small tear in my shoulder. After seeing Getty, again, it was indeed a stability issue, not a mobility one.

Hopefully by now you are seeing the importance of combining mobility and stability training and are thinking, okay, so what do I do about it? That’s where we come in! Doing nothing on a rest day may actually be harder on your body than doing some light prehab work (see Greg Everett’s article:

I have been working with Scott and Getty to program some auxiliary work to be done on the day or days you typically take as your rest day in order to bring more stability work into your training. The prehab work is generalized and will focus on exercises that will help stabilize the shoulders and the lower back.

The programming will include various stabilization exercises for the shoulders and lower back, as well as a core FIRE (Flexion, Isometric, Rotational, Extension) series. In addition, we will recommend some mobility work to begin your active recovery and a hip opening stretch to conclude the session. *Please note that this is not designed to target any specific issue you may be having and is more so to guide our athletes through some general auxiliary work that we could all use. If you do have specific issues that need to be addressed, we encourage you to seek out the professionals.

What you should know for now:

  • We are planning on rolling this out in August.
  • Each Sunday the prehab recovery work will be posted.
  • When you take a rest day that week, feel free to come to the gym to go through the program on your own in the lower room or do it at home/work/outdoors.
  • The first few weeks in August, Getty, Scott, and I will hold several one-hour sessions at various times to review how to properly do the prehab work that you will be seeing in the programming.

In the next few months, we are planning to make short videos to guide you through the movements. The dates of the review sessions will be posted for August and we highly encourage you to attend them!  This will set the tone for you to continue this work on your own when it is posted weekly.  For now, try to make it to a review session if you plan on taking advantage of prehab programming.

Here’s to being strong AND stable!

Saturday Team WOD 072217


In Teams of 2:

  • Bear Complex* (115/85) x 6
  • Burpee Over Bar x 30

-REST 3:00-


  • Curtis P** (135/95) x 6
  • Handstand Push Up x 30

-REST 3:00-


  • Ground to Overhead (185/135) x 6
  • Pull Up x 30

*1 Bear Complex = Power Clean + Front Squat + Shoulder to Overhead + Back Squat + Shoulder to Overhead OR Squat Clean Thruster + Back Squat + Shoulder to Overhead

**1 Curtis P = Squat Clean + Right Lunge + Left Lunge + Shoulder to Overhead

Friday WOD: Bench, Front Squat, Row 2k


  • 3-3-3-3-3-3-3-3-3-3 Bench (rest 45 seconds between sets)
  • Work Up to 2RM Front Squat (or 4 with good technique if new)


  • Row 2k

Thursday Workout: Team WOD

In Teams of 2, Complete the Following For Time:

  • 200 Double Unders (*partner holds barbell in front rack, 135/95#)
  • 200 Abmat Sit-ups (*partner hold from pull-up rig)
  • 200 Overhead Lunges with 45/25# plate (*partner holds plank)
  • 200 Dumbell Snatches with 55/35# (*partner holds bottom of squat)

Scaling Options: Scale REPS as a team if necessary (i.e. 150 total reps), and scale movements with coach guidance as necessary

*30 Minute Time Cap

Wednesday Workout: EMOM & T2B Fran


Each minute, alternating, for 16 minutes:

  • A. Clean & Jerk x 2
  • B. Run or Row 100 Meters


Level 2


  • Thruster (95/65)
  • Toes to Bar

Level 1


  • Dumbell Thruster
  • Situps



Tuesday Workout: Bleep Test

Warmup WOD (for quality reps)

3 Rounds of:

  • Max Rep Pushups (good reps)
  • Rest 60 Seconds
  • Max Unbroken Ring Rows
  • Rest 60 Seconds


Level 2

  • 20 Meter Bleep Test

Level 1

  • 15 Meter Bleep Test


This test involves continuous running between two lines 20m apart in time to recorded beeps. For this reason the test is also often called the ‘beep’ or ‘bleep’ test. The participants stand behind one of the lines facing the second line, and begin running when instructed by the recording. The speed at the start is quite slow. The subject continues running between the two lines, turning when signaled by the recorded beeps. After about one minute, a sound indicates an increase in speed, and the beeps will be closer together. This continues each minute (level). If the line is reached before the beep sounds, the subject must wait until the beep sounds before continuing. If the line is not reached before the beep sounds, the subject is given a warning and must continue to run to the line, then turn and try to catch up with the pace within two more ‘beeps’. The test is stopped if the subject fails to reach the line (within 2 meters) for two consecutive ends after a warning.

See more here.