Friday Workout + Memorial Day Schedule

WEEKEND/MEMORIAL DAY SCHEDULE:
  1. Saturday: Regular Schedule
  2. Sunday: Closed (no open gym)
  3. Monday: “MURPH” – heats start at 9, 930, and 10AM (gym will be open between 8:15/8:30). Please be pre-signed up for a heat and show up at least 30 minutes prior to your heat time to make sure you are warmed up and prepped. If this is your first time doing “Murph”, we highly recommend scaling to half-Murph, or taking on the workout with a partner.  More info will be posted on Sunday.  Sign up for your heat on Front Desk Here: Schedule
  4. Tuesday: Back to Regular Schedule EXCEPT NO 6:45PM CrossFit Class (Yoga class scheduled for this time in upper room)

FRIDAY WORKOUT

Level 1

3 Rounds for Time:

  • Run x 500m (5x laps in parking lot or 400m + 100m course)
  • Hang Power Clean x 15

Level 2

3 Rounds for Time:

  • Run x 800m
  • Hang Power Clean (135/95) x 21

*Thanks to Misfit Athletics for this WOD

CASHOUT

Mobilize (spend 15 minutes working on shoulder and/or hip mobility)

Shirt Preorder Form and Info!

Hey CrossFit Charlottesville – We will be putting in an order for new t-shirts soon!  We are taking pre-orders until June 7.  Please fill out the form below before June 7 to guarantee your size and style.  We will have a few extras of most common sizes, but pre-ordering guarantees a shirt for yourself!  Shirts cost $25.

Please click the hyperlink below to access the form.  Submit responses by no later than June 1.

T Shirt Pre-order Form

Please email Scott if you have any questions!

Mock-Ups Below (please note Tank Tops are black and the graphic on the back will be slightly smaller to fit):

Thursday Workout: HS Work, EMOM, Ring Dips

SKILL WORK

Handstand Skill Work

Spend 5-10 Minutes on Either Skill Option Prior to EMOM (options listed in order of difficulty)

  • Option A: 3 sets of 30-45 second Front Leaning Rest (on rings or paralletes)
  • Option B: 3 sets of 10-30 second Handstand Hold (belly to wall)
  • Option C: 3 sets of 10-20 shoulder taps in handstand against wall (belly to wall)
  • Option D: 3 Sets of Max Distance HS Walk

WOD

Level 1

EMOM 15 (5 Sets of Each):

  • 1′ – Row x 12/10 Cals
  • 2′ – Wall Ball x 12
  • 3′ – Jump Rope Single x 80

Level 2

EMOM 15 (5 Sets of Each):

  • 1′ – Row x 15/12 Cals
  • 2′ – Wall Ball (20/14) x 15
  • 3′ – Double Under x 40

EXTRA WORK

OTM 10:

Strict Ring Dip x 5-7

 

Wednesday Workout: Front Squat, Box Jump, KBS, Burpee

STRENGTH

Front Squat, 3-3-3

*Start around 80% and build to a heavy set of 3 for the day

WOD

Level 1

In 2 Minutes for 5 Total Sets*:

  • Box Step Up x 10 (5/leg)
  • Russian Kettlebell Swing AHAP x 15
  • Max Rep Burpees in Remaining Time

*Rest 1 Minute Between sets

Level 2

In 2 Minutes for 5 Total Sets*:

  • Box Jump Step Down (24/20) x 15
  • Kettlebell Swing (70/53) x 15
  • Max Rep Burpees to 6″ Target in Remaining Time

*Rest 1 Minute Between sets

Tuesday Workout: Shoulder Press, 30-20-10

STRENGTH

Shoulder Press, 5×5

*Try to build slightly heavier than last week

WOD

Level 1

20-15-10 Reps of Each For Time*:

  • Ring Row
  • Push-up Hands Elevated

*5x Hang Power Clean + Push Press after each set of ring rows and push-ups

Level 2

30-20-10 Reps of Each For Time*:

  • Pull-up
  • Push-up

*5x Ground to Overhead after each set of pull-ups and push-ups (155/105)

Notes: Do 30 pull-ups, then 5 ground to overhead, 30 push-ups, 5 ground to overhead, 20 pull-ups, 5 ground to overhead, etc.  Workout ends with 5 ground to overhead reps.

Monday Workout: Aerobic Annie

WOD

Level 1

30-25-20-15-10 Reps of Each For Time*:

  • Jump Rope Single (do 2x reps)
  • Abmat Sit-up
  • Air Squat

*Row 500m before set of 50, Run 400m before set of 40, Row 300m before set of 30, Run 200m before set of 20, and Row 100m before set of 10.

Level 2

50-40-30-20-10 Reps of Each For Time*:

  • Double Under
  • Abmat Sit-up
  • Air Squat

*Row 500m before set of 50, Run 400m before set of 40, Row 300m before set of 30, Run 200m before set of 20, and Row 100m before set of 10.

25 Minute Time Cap

ANNOUNCEMENTS

  • BEST OF C-VILLE!  We need your support!!  Please head to http://www.c-ville.com/nominate/ to nominate CF Charlottesville for Best Gym under “Niche Fitness Studio.”  Also in the running from our gym: Scott Linton (best personal trainer).  Show some support for Jacob “Getty” Goedken and give him your nomination as well (best chiropractor)!

Saturday Team WOD 052017

SATURDAY TEAM WOD

In Teams of 2, Complete the Following For Time:

  • Squat Clean (135/95) x 40
  • Lateral Bar Burpee x 40
  • Squat Clean (135/95) x 30
  • Lateral Bar Burpee x 30
  • Run x 600m (Together)
  • Strict Handstand Push-up x 32
  • Dumbbell Snatch (50/35) x 64
  • Toe to Bar x 100
  • Dumbbell Overhead Squat (50/35) x 100

*30 Minute Cap – scale reps and movements as needed

Friday Workout: “Nicole” Remix 2

WOD

Level 1

AMRAP 20:

  • Row x 500m
  • Max Rep Ring Row
  • Run x 400m
  • Max Rep Front Squat

*Choose challenging weight on Front Squat (~10 reps/rd)

Level 2

AMRAP 20:

  • Row x 500m
  • Max Rep Pull-ups
  • Run x 400m
  • Max Rep Overhead Squats (Rx = Bodyweight)

*Record total Pull-up reps, OHS reps and OHS weight.  No jumping pull-ups as a substitution for the workout.

ANNOUNCEMENTS

  • BEST OF C-VILLE!  We need your support!!  Please head to http://www.c-ville.com/nominate/ to nominate CF Charlottesville for Best Gym under “Niche Fitness Studio.”  Also in the running from our gym: Scott Linton (best personal trainer).  Show some support for Jacob “Getty” Goedken and give him your nomination as well (best chiropractor)!

Thursday Workout: Back Squat, Intervals

STRENGTH

Back Squat, 1-1-1-1-1-1-1

*Build each set and work between 90-95%. The goal should not be 1RM attempts, but work heavy across all sets and build as you are able to. If you are fairly new to squatting or did not do the bulk of the squat work in the past 5 weeks, do 5 sets of 3-5 reps building in weight.  Rest 2-3 minutes between singles.

WOD

Level 1

Every 2 Minutes for 5 Sets:

  • Box Jump Step Down x 9
  • Kettlebell Swing AHAP x 9
  • Dumbbell Thruster x 9

Level 2

Every 2 Minutes for 5 Total Sets:

  • Box Jump Over (24/20) x 9
  • Hang Power Clean (135/95) x 7
  • Thruster (135/95) x 5

*Record fastest and slowest set time. Use caution on the box jump overs.  If necessary, scale the reps to 9-6-3 to keep each set within 60-90 seconds and allow for enough rest each set.

ANNOUNCEMENTS

  • BEST OF C-VILLE!  We need your support!!  Please head to http://www.c-ville.com/nominate/ to nominate CF Charlottesville for Best Gym under “Niche Fitness Studio.”  Also in the running from our gym: Scott Linton (best personal trainer).  Show some support for Jacob “Getty” Goedken and give him your nomination as well (best chiropractor)!

Wednesday Workout: Deadlift, OH Lunge, T2B

WOD

Level 1

5-10-15-10-5 Reps of Each for Time:

  • Kettlebell Deadlift AHAP
  • V-Up
  • Lunge Holding KB in Front Rack*
  • Row x 250m or Run x 200m after each set

*Do 5 lunges/side, 10/side, 15/side, etc.

Level 2

5-10-15-10-5 Reps of Each for Time:

  • Deadlifts (185/135)
  • Toes To Bar
  • Dumbbell Single Arm Overhead Lunge (50/35)*
  • Row x 250m or Run x 200m after each set

*Double the reps for the lunges and do 5/arm, 10/arm, 15/arm, etc.

EXTRA CREDIT

100 Push-ups for Time*

*Must be done in unbroken sets of 5 only. 7 Minute Time Cap

ANNOUNCEMENTS

  • BEST OF C-VILLE!  We need your support!!  Please head to http://www.c-ville.com/nominate/ to nominate CF Charlottesville for Best Gym under “Niche Fitness Studio.”  Also in the running from our gym: Scott Linton (best personal trainer).  Show some support for Jacob “Getty” Goedken and give him your nomination as well (best chiropractor)!