Friday Workout: MU, PS, OHS, Burpee

Please note we only have classes at Noon, 445pm, and 545pm today. We hope everyone had a Happy Thanksgiving!

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WOD

Level 1

For Time:

  • Ring Row x 10
  • Push-up x 10
  • Hang Power Snatch x 10
  • Front Squat x 15
  • Burpee x 30
  • Front Squat x 15
  • Hang Power Snatch x 10
  • Ring Row x 10
  • Push-up x 10

Level 2

For Time:

  • Muscle Up x 5
  • Power Snatch (135/95) x 10
  • Overhead Squat (135/95) x 15
  • Burpee Over the Bar x 30
  • Overhead Squat x 15
  • Power Snatch x 10
  • Muscle Up x 5

ANNOUNCEMENTS

As a reminder, the schedule this week is as follows (you can view classes and sign-in here: Front Desk)
  • Monday/Tuesday: Regular schedule
  • Wednesday: 6am, 7am Burn, Noon, 445PM, 545PM classes ONLY.  8am, 6:15pm Essentials/Intro, and 6:45PM classes are canceled.
  • Thursday: Turkey Purger at 10AM!  Anyone welcome. Must pre-sign waiver and enroll here: Front Desk
  • Friday: Noon, 445PM, and 545PM classes ONLY.  All morning classes canceled.
  • Saturday: Resume normal schedule

Happy Thanksgiving – Turkey Purger Info!

Happy Thanksgiving from all of us at CrossFit Charlottesville!

The Turkey Purger is at 10am tomorrow (Thanksgiving Day) – please register for the class online (you will need to create an account and sign a digital waiver if you have not been to our gym before).  The WOD – we will have an awesome team workout with many different stations, so show up tomorrow ready to work out!  The movements will be scalable, as this workout is open to anyone, even if you don’t have any CrossFit experience!  Please feel free to bring your family and friends along with you!

**Make sure you get to the gym at least 10-15 minutes early if you are new – we will start the group warm-up at 10am.

FRIDAY SCHEDULE REMINDERS – on Friday we will have classes at Noon, 445pm, and 545pm only!  These classes are only open to members and crossfitters from out-of-town. If you are dropping in, please see our drop-in policy here: Drop-ins.

SATURDAY we resume a normal schedule.

Happy Thanksgiving!

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Sign Up Link for Turkey Purger

Wednesday Workout: AMRAP 20

8am, 6:15pm Essentials/Intro, and 6:45pm classes are canceled today (Wednesday). See below for schedule changes for Thursday and Friday.

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WOD

Level 1

AMRAP 20:

  • Row x 40 Cals
  • Abmat Sit-up x 20
  • Ring Row x 15
  • Hang Clean and Jerk x 10*

*Sub dumbbells if necessary.

Level 2

AMRAP 20:

  • Row x 50 Cals
  • Abmat Sit-up x 25
  • Pull-up x 20
  • Clean and Jerk (135/95) x 10

*Note changes in reps between L1 and L2.  Scale as needed.

ANNOUNCEMENTS

As a reminder, the schedule this week is as follows (can see classes and sign-in here: Front Desk)
  • Monday/Tuesday: Regular schedule
  • Wednesday: 6am, 7am Burn, Noon, 445PM, 545PM classes ONLY.  8am, 6:15pm Essentials/Intro, and 6:45PM classes are canceled.
  • Thursday: Turkey Purger at 10AM!  Anyone welcome. Must pre-sign waiver and enroll here: Front Desk
  • Friday: Noon, 445PM, and 545PM classes ONLY.  All morning classes canceled.
  • Saturday: Resume normal schedule

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STRENGTH

Take 15 minutes to build a 5RM Front Squat

WOD

Level 1

AMRAP 10:

  • Wall Ball Throw (12/8) x 1
  • Jump Rope Single x 4
  • Wall Ball x 2
  • Jump Rope Single x 8
  • Wall Ball x 3
  • Jump Rope Single x 12
  • … and so on

Level 2

AMRAP 10:

  • Unbroken Wall Ball Throw (20/14) x 1
  • Unbroken Double Under x 2
  • UB Wall Ball x 2
  • UB Double Under x 4
  • UB Wall Ball x 3
  • UB Double Under x 6
  • … and so on

Notes:  Score by recording the set of wall balls that you finish on when time is up.  If you are doing Unbroken sets in Level 2, you must repeat a set if you trip up on a double under or wall ball!  Scale to just regular sets of double unders if you are still working on the movement.

Compare here

ANNOUNCEMENTS

As a reminder, the schedule this week is as follows (can see classes and sign-in here: Front Desk)
  • Monday/Tuesday: Regular schedule
  • Wednesday: 6am, 7am Burn, Noon, 445PM, 545PM classes ONLY.  8am, 6:15pm Essentials/Intro, and 6:45PM classes are canceled.
  • Thursday: Turkey Purger at 10AM!  Anyone welcome. Must pre-sign waiver and enroll here: Front Desk
  • Friday: Noon, 445PM, and 545PM classes ONLY.  All morning classes canceled.
  • Saturday: Resume normal schedule

Special Holiday Membership Offers

6 Month Membership with 1 Month Free, or 12 Month Membership with 2 Months Free!

CrossFit Charlottesville is offering an awesome membership special for new members.  If you sign up by December 31, you can lock in a 12 month unlimited membership agreement at $112.50/month – that’s 2 months free!  This membership gives you access to unlimited classes per week and one of the most knowledgeable fitness communities in Charlottesville.  You can sign up in person to get this membership special, or click below to sign up and purchase online at our membership site.  We are also offering a 6 month membership at $124/month – which is a full month free!

PLEASE NOTE that we can adjust the start date for your membership, but in order to change the start date you must sign up in person or contact us prior to checking out online. The only restrictions are it must be purchased by December 31, 2016 (membership must start by January 31, 2017) and it’s for new members only.  There are NO sign-up fees. Come meet us during a Free intro class or contact us if you have any questions.  If you are a student, find about our hold policy for the summer break, too!

Click Below to Purchase Online!

12 Months at $112.50/Month!

6 Months at $124/Month!

Read our FAQs or check out our website for more information. Read actual testimonials from our members to hear what people think.  See our Getting Started section for more info.

Prepaid Membership Option for Students!

We also have an amazing offer for Students!  $499 for an unlimited membership to go through May 31, 2017!  The sooner you sign up, the more classes you can take advantage of!  This membership option is available for purchase in the gym or via email request – please contact us or drop in for an intro class and we’ll be happy to answer any questions you have!

CrossFit Charlottesville has been in operation for over 7 years; our experience is unmatched in Charlottesville and we’ve helped thousands of people get the results they’ve been searching for.  We offer CrossFit, Olympic Weightlifting (C’ville Strength), and Bootcamp classes (C’ville Burn), so there is something for everyone.  Come check out our facility during one of our FREE INTRO CLASSES and try it for yourself before signing up.

REGISTER FOR AN INTRO

Mondays at 6:15pm

Wednesdays at 6:15pm

Saturdays at Noon

Check out this video to learn more about our gym and hear from a few of our members and see how CrossFit can change your life: Click Here to Watch It On YouTube

Monday Workout: DT, Core Work

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WOD

Level 1

3 rounds for time:

  • DB Deadlift (30/20# each hand) x 12
  • DB Hang Power Clean x 9
  • DB Push Jerk x 6

Level 2

“DT”

5 rounds for time:

  • Deadlift (155/105#) x 12
  • Hang Power Clean x 9
  • Push Jerk x 6

Compare to here

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009, supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and son T.J.

CASH OUT

3-5 Rounds: 10x Push-up, 10x Tuck-up

ANNOUNCEMENTS

As a reminder, the schedule this week is as follows (can see classes and sign-in here: Front Desk)
  • Monday/Tuesday: Regular schedule
  • Wednesday: 6am, 7am Burn, Noon, 445PM, 545PM classes ONLY.  8am, 6:15pm Essentials/Intro, and 6:45PM classes are canceled.
  • Thursday: Turkey Purger at 10AM!  Anyone welcome. Must pre-sign waiver and enroll here: Front Desk
  • Friday: Noon, 445PM, and 545PM classes ONLY.  All morning classes canceled.
  • Saturday: Resume normal schedule

Some Upcoming Events and Announcements, plus Thanksgiving Week schedule

 

We are taking a pre-order for some awesome full-zip jackets and hoodies!

It is the same jacket/hoodie for men and women, so make sure to order the right size according to the sizing chart.  For example, if you are normally a women’s Large you might be a Medium in this jacket type.  Men’s sizes seem to run more true with the jacket.  Cost for each is $50.  All the details, pics and sizing chart can be found here: JACKET/HOODIE PREORDER

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We are running two “UPLIFT” women’s only strength classes in December!

Classes will meet December 3 and December 17, from 8AM to 9:30AM. Each 90 minute session is $25, and you can attend one or both.  These are for members and non-members!  These sessions are a great way to try out UPLIFT before the next 6-week session is offered in the winter. These classes will include barbell lifts, balance and stability work, accessory work and core strength. Registration is limited to 10 participants per class, so advanced sign-up is required.

Enroll for the class on December 3: https://goo.gl/yDXhhf
Enroll for the class on December 17: https://goo.gl/QCbVu9

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We are looking to add a gymnastics skills class in the new year!

Please fill out the following survey so we can hone in the focus of our skills classes.  Access survey here: Gymnastics Skills Course Survey

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Thanksgiving Day Turkey Purger + Schedule Changes this week

On Thursday at 10 AM we will host our seventh annual Turkey Purger Thanksgiving workout. This event will be free and open to all members, friends, family, and guests. We will design a friendly team workout, and the workout will be designed for all levels of athletes.

If you are bringing a friend or family member along, please have them register and sign a waiver prior to coming in. Everything they need to fill out can be found here: https://crossfitcharlottesville.frontdeskhq.com/welcome

As a reminder, the schedule this week is as follows (can see classes and sign-in here: Front Desk)
  • Monday/Tuesday: Regular schedule
  • Wednesday: 6am, 7am Burn, Noon, 445PM, 545PM classes ONLY.  8am, 6:15pm Essentials/Intro, and 6:45PM classes are canceled.
  • Thursday: Turkey Purger at 10AM!  Anyone welcome. Must pre-sign waiver and enroll here: Front Desk
  • Friday: Noon, 445PM, and 545PM classes ONLY.  All morning classes canceled.
  • Saturday: Resume normal schedule

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Friday Workout: Deadlift/Pull-up, 15-10-5

Full Zip/Hoodie Preorder!

Click on either picture below for info on how you can order your jacket this year. Orders will be taken until November 28!

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SKILL

A1. Deadlift, 5 reps x 3 sets, rest 10 seconds

A2. Strict Pull-up, AMRAP (-2) x 3 sets, rest 1-2 minutes

Notes: A1 and A2 are supersets – perform a set of 3 deadlifts and then perform a max set of strict pull-ups (i.e. with about 10 seconds of “transition” time).  Rest about 1-2 minutes after your set of pull-ups and repeat for a total of 3 sets.  If you cannot perform more than 5 strict pull-ups, modify to ring rows (can elevate feet, add tempo, etc. – no kipping or bands).

Deadlifts working sets should be between 70-80%. Record deadlift weight and pull-up reps for each set.

WOD

Level 1

15-10-5 Reps of Each For Time:

  • Thruster (Use dumbbells if needed)
  • Burpee

Level 2

15-10-5 Reps of Each For Time:

  • Squat Clean Thruster (115/85)
  • Bar Facing Burpee

*10 Minute Cap

Be careful about bouncing bars when dropping overhead. Never drop bar with just 10# bumpers on each side from overhead.

ANNOUNCEMENTS

  1. PREORDER YOUR HOODIE OR FULL ZIP JACKET TODAY! See the pre-order instructions here: PREORDER
  2. See our Facebook Events page for up-to-date info on what’s going on!

Thursday Workout: Split Jerk Tech Work, Run, Push Jerk, Toe to Bar

Full Zip/Hoodie Preorder!

Click on either picture below for info on how you can order your jacket this year. Orders will be taken until November 28!

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SKILL

Spend 10 minutes working on split jerk technique work

*keep light/moderate

WOD

Level 1

6 Rounds for Time*:

  • Run x 100m (or Row x 150m)
  • Push Press Heavy x 5
  • V-Up x 7-10

*Rest 60 Seconds after round 3

Level 2

9 Rounds for Time*:

  • Run x 100m (or Row x 150m)
  • Shoulder to Overhead (135/95) x 5
  • Toe to Bar x 7

*Rest 60 Seconds every 3 rounds (i.e. after round 3 and round 6).  Record Total Time, including rest. Scale up to 155/105 if possible (sets should be unbroken as much as possible).

CORE WORK (on your own)

4 Sets: 10x Russian twist, 10x Scapular Push-up

*Russian twists with light weight held with straight arms, or bend arms and keep weight closer to body to modify if needed

ANNOUNCEMENTS

  1. PREORDER YOUR HOODIE OR FULL ZIP JACKET TODAY! See the pre-order instructions here: PREORDER
  2. See our Facebook Events page for up-to-date info on what’s going on!

Wednesday Workout: Bring A Friend Day Team WOD

Today is Bring A Friend Day! Bring a friend to any class on the schedule for the team WOD below (everything can be scaled!). Please register for classes in advance (this applies to everyone working out this day) on our Front Desk site HERE. Classes at 6am, 7am, 8am, Noon, 445pm, 545pm, 645pm. Thanks!

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WOD

In Teams of 2, Complete the Following for Time:

  • Row x 100 (Calories, must switch every 20 pulls on rower)
  • Burpee Box Jump (24/20) x 50
  • Wall Ball (20/14) x 100
  • Burpee Pull-up x 50
  • Front Rack Lunge (95/65) x 100

Scaling Options!

Scale Reps to 80/40 if needed (i.e. 80 cal row, 40 burpee box jumps, 80 wall balls, etc.)

  • Burpee Box Jump: Step Ups (shorter box)
  • Wall Ball: Use lighter medicine ball or sub Air Squats
  • Burpee Pull-up: Scale so that bar is below wrist, or do ring rows
  • Front Rack Lunge: Scale weight or do bodyweight lunges

ANNOUNCEMENTS

  1. PREORDER YOUR HOODIE OR FULL ZIP JACKET TODAY! See the pre-order instructions here: PREORDER
  2. See our Facebook Events page for up-to-date info on what’s going on!