Wednesday Workout: OTM Strength, Wall Ball, Row

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STRENGTH

OTM 15:

  • Power Snatch x 3

*Choose the weight and either perform touch and go reps or quick singles.  Should not take more than 20-30 seconds to complete each set.  Adjust to hang power snatch if necessary.

WOD

Level 1

For Time:

  • Wall Ball (14/8) x 40
  • Row x 500m

Level 2

For Time:

  • Wall Ball (20/14) x 60
  • Row x 500m

ANNOUNCEMENTS

  • August 28 – Yoga at the gym! RSVP Here
  • September 10 – Guardians’ Gauntlet 5k Fundraiser!  Register/Donate
  • September 17 – UPLIFT starts!  For info on how to register, look HERE. 5 Spots left currently!

Tuesday Workout: Team WOD

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WOD

In Teams of 2, Complete the Following:

  • Sandbag Run (50s/30s) x 800m

Then, 8 Rounds of:

  • Thruster (115/85) x 10
  • Chest to Bar Pull-up x 10
  • Box Jump Over (24/20) x 10

Notes: Partners complete the run together, but only one person carrying bag at a time. Only one person working at a time through the 8 rounds – can switch off however teams want.

Level 1 Subs:

  • Sandbag Run: Run 8 laps in parking lot
  • Thruster: Dumbbell Thruster or scale weight
  • Chest to Bar Pullup: –> Pull-up –> Ring Row
  • Box Jump Over: Box Step Up

ANNOUNCEMENTS

  • August 28 – Yoga at the gym! RSVP Here
  • September 10 – Guardians’ Gauntlet 5k Fundraiser!  Register/Donate
  • September 17 – UPLIFT starts!  For info on how to register, look HERE. 5 Spots left currently!

Monday Workout: Chipper, Core Work

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WOD

Level 1

For Time:

  • Jump Rope Single x 150
  • Burpee x 15
  • Air Squat x 100
  • Russian Kettlebell Swing (40/20) x 75
  • Burpee x 35
  • Run x 600m*

*For run, do 400m + 200m course

Level 2

For Time:

  • Double Under x 200
  • Air Squat x 150
  • Kettlebell Swing (70/53) x 100
  • Burpee x 50
  • Run x 800m

Core Work

2 Sets:

  • Plank (on elbows) x 1 Minute
  • Side Plank R x 1 Minute
  • Side Plank L x 1 Minute
  • Rest 1 Minute

ANNOUNCEMENTS

  • August 28 – Yoga at the gym! RSVP Here
  • September 10 – Guardians’ Gauntlet 5k Fundraiser!  Register/Donate
  • September 17 – UPLIFT starts!  For info on how to register, look HERE. 5 Spots left currently!

Friday Workout: AMRAP, Core Work

Reminder that we have a Park WOD this Sunday at Darden Towe – starting at 9am. RSVP Here if you’re coming!

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WOD

Level 1

AMRAP 15:

  • Run x 250m
  • Push-up Hands Elevated x 20
  • Ring Row x 10
  • Abmat Sit-up x 20

Level 2

AMRAP 20:

  • Run x 400m
  • Push-up x 30
  • Strict Pull-up x 10
  • Abmat Sit-up x 30

Core Work

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

  • Hollow Rock
  • Supermans

ANNOUNCEMENTS

Thursday Workout: Snatch, Push Press/T2B

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STRENGTH

Snatch, in 10 Minutes build to a heavy single

*Can be power or full snatch. If still working on the movement, do 5 sets of 2x Hang Power Snatch + Snatch (below knee)

WOD

Level 1

5 Rounds:

  • 60 Seconds Work: 10 Dumbbell Press, Then Max Rep V-Ups in Remaining Time
  • 60 Seconds Rest

Level 2

5 Rounds:

  • 60 Seconds Work: 10 Push Press (135/95), Then Max Rep Toes to Bar in Remaining Time
  • 60 Seconds Rest

*Choose weight on push press where you can maintain unbroken sets

ANNOUNCEMENTS

Wednesday Workout: OTM Complex, Burpees

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STRENGTH

Level 1

Every 90 Seconds for 10 Sets:

  • 2 Hang Power Cleans + Push Press + Thruster

Level 2

OTM 15:

  • Clean and Jerk + Hang Power Clean + Thruster

*Notes: Each set should be unbroken, but control or drop to floor if necessary.  Must stand up hang power clean prior to performing thruster.

CONDITIONING

Level 1

For Time:

  • 50 Burpees

Level 2

For Time:

  • 75 Burpees to 6″ Target

Notes: 7 Minute Time Cap

ANNOUNCEMENTS

Tuesday Workout: Team AMRAP, Row, Clean and Jerk, Muscle Up

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WOD

In Teams of 2 (one person working at a time), AMRAP 25:

  • Row x 300m
  • Clean and Jerk (135/95) x 10
  • Muscle Up x 10
  • Double Under x 50

Notes: Scale Muscle Ups to pull-ups or ring rows, and double unders to 2x singles or 1:1 with burpees.  Can switch row to 250m run (top of hill) if not enough rowers.

Level 1 Subs
  • Row: Same
  • Clean and Jerk: Scale to hang clean + push press, or use dumbbells
  • Muscle Up: 2:1 Pull-ups/Ring Rows (i.e. 20 pull-ups per round)
  • Double Under: 1:1 + 5 burpees, or 2:1 Singles (i.e. 100 per round)

Compare Here

ANNOUNCEMENTS

Monday Workout: Run, Squat, Snatch, Core Work

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WOD

Level 1

4 Rounds for Time:

  • Run x 400m
  • Wall Ball (12/6) x 20
  • Hang Dumbbell Snatch (30/15) x 20 (10/side)

Level 2

3 Rounds for Time:

  • Run x 800m
  • Wall Ball (20/14) x 30
  • Dumbbell Snatch (55/35) x 30 (15/side)

Core Work (Trainer Led)

6 Sets:

  • 30 Seconds L-Sit Hold
  • 30 Seconds Rest

*Hold as long as you are able to during 30 second work period, or scale to 10-20 seconds each set.

ANNOUNCEMENTS

Purpose:

UPLIFT – Pure Strength and Power for Women – is a 6-week strength class specifically designed for women who are interested in taking their athletic performance to the next level. Get experienced coaching in a small group environment (max of 10 participants), and see real results in 6 weeks.

What can you expect from the program?
  • Six 90 minute classes (class meets every Saturday from 9:00-10:30AM)
  • Two additional days of supplemental workout programming each week to be done on your own or with the guidance of a coach during our regularly scheduled strength class (18 total workouts)
  • Movement screening (performed before the start of the program)
  • Mobility work specific to your needs

Experience results through improvement of technique, measurable strength gains and increased speed and power. Benefit from a personalized movement screening, individualized coaching and supplemental programming in a small group setting.

Who can join? What’s the cost?

UPLIFT is open to all women who range from beginner to advanced athletes. The class is limited to 10 participants and admission will be taken on a first come, first serve basis.

Members of CrossFit Charlottesville$99 (you will need to request a coupon code prior to checking out if you are a member)

Non-Members$169 with access to the strength room twice a week during the following times: Tuesday/Thursday 6:30-8:00PM, Sunday 11-12:30PM (alternate times available upon request)

UPLIFT -REGISTER HERE!

Where:

CrossFit Charlottesville – Located at 1309 Belleview Avenue off of River Road

When:

September 16 at 6:00PM: Kick-off potluck and Movement Screening

September 17 – October 22, 2016: Class meets each Saturday from 9:00AM to 10:30AM

Class Format:

  1. Dynamic warm-up
  2. Individualized technique work, focusing on proper form and mindset
  3. Challenging strength workout, which may include partner work, intervals, and circuits
  4. Cool-down with mobility work

UPLIFT – 9/17 to 10/22 – REGISTER HERE!

Supplemental Programming:

Participants will receive a 6-week supplemental training program that includes 2 additional strength workouts per week designed to compliment the class programming. These additional workouts can be done during C-ville Strength class times.  C-ville Strength meets every Tuesday/Thursday from 6:30PM-8:00PM, and Saturday/Sunday from 11:00AM-12:30PM.  If you are unable to complete any supplement training during this class time, there are other times available when you can do the work in an un-coached session.  Please email us if this is the case!

Requirements:

  • Movement screen performed by class coach (to be preformed at the Kick-off Potluck)
  • 3RM performed within the last 3 months for deadlift, front squat and standing military/strict press
  • Maintaining a workout log/journal throughout the program
  • Must be able to attend at least 5 of the 6 classes

Meet the Coach!

Dominique Calvani

  • Certified Personal Trainer (NASM)
  • Certified Olympic Weightlifting Coach (USAW)
  • StrongWoman Coach
  • StrongWoman athlete who has medaled in every competition she has entered
  • Qualified to compete in 2016 StrongWoman National Competition – N.A.S.
  • Qualified to compete in 2017 StrongWoman National Competition – U.S.S.
  • Qualified to compete in 2016 Women’s Pro World Competition – U.S.S

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Questions?

Please email us at info@crossfitcharlottesville.com with “UPLIFT” in the subject line.  Thanks!

Testimonials:

“Dominique is so much more than a trainer; she exudes pure passion and true dedication in everything she does, which I absolutely saw translated throughout our training together. Her motivation and ability to get the best out of everyone around her is unreal. She pushed me to do things I never thought were possible, without even realizing how much work I put in – because every second of the training was so much fun.”

-Emma Palmerton

Emma

“Working out with Dominique on a weekly basis caused a dramatic change in my outlook on fitness and my own personal body image. She provided constant encouragement and her enthusiasm was infectious; I found myself pushing myself much further than I typically would just because she made me think I could – and she was right! Dominique made me realize that it didn’t matter what other people were doing, but when I stepped up to the platform it was all about what I could do and how to push myself… I couldn’t be more grateful to Dominique for forcing me out of my comfort zone and into her world of female empowerment, where anything was possible if you were willing to work for it.”

-Joey Merrill

Joey

UPLIFT -REGISTER HERE!

Friday Workout: AMRAP 15, Core Work

We are having our monthly potluck/grill-out at the gym tonight!  Come out and bring something to throw on the grill and/or a side to share and have a good time!  We will have some beer on ice, but feel free to bring your own drinks as well.  RSVP here

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WOD

Level 1

AMRAP 12:

  • Wall Ball (12/6) to 9′ x 15
  • Run x 400m
  • Ring Row x 15

Level 2

AMRAP 15:

  • Wall Ball (20/14) x 20
  • Run x 400m
  • Pull-up x 20

Core Work (Trainer Led)

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

  • Hollow Rock
  • Supermans

ANNOUNCEMENTS