Tuesday Workout: Row Sprint Intervals

Warmup WOD (for quality reps): 

3 Rounds

• 10 to 15 Strict Ring Dips or 15 to 20 Pushups (scale to knee)
• 10 to 15 Strict Ring Rows (adjust angle as necessary, but prioritize full range of motion)

WOD

Level 2

4 Rounds

For 90 Seconds:

• 10 Push Press (135 / 95)
• Row Calories in Remaining Time
• Then, rest 90 Seconds

Level 1

4 Rounds

For 90 Seconds:

• 7 Push Press (65/35)
• Row Calories in Remaining Time
• Then, rest 90 Seconds

Score is total calories rowed.

Buy Out

4 Minutes of Plank Hold or Plank Hold Attempts

Monday Workout: Running & Squat Clean Thrusters

Warmup WOD (not for time, but for quality reps):

3 Rounds

• 10 Strict Pullups or Ring Rows
• 20 Pushups

WOD

Level 2

• Run 800 Meters
• 10 Squat Clean Thrusters (135/95)
• 20 Toes to Bar
• Run 400  Meters
• 10 Squat Clean Thrusters
• 20 Toes to Bar
• Run 250
• 10 Squat Clean Thrusters
• 20 Toes to Bar

Level 1

• Run 400 Meters
• 10 Thrusters (95/65)
• 20 Situps
• Run 250
• 10 Thrusters
• 20 Situps
• Run 250
• 10 Thrusters
• 20 Situps

Saturday Team WOD 070817

SATURDAY TEAMER

In Teams of 2, Complete the Following for Time “Follow The Leader” Style:

10 Rounds (5 per person):

• Double Under x 50
• Kettlebell Swing (70/53) x 10
• Front Squat (185/125) x 5

10 Rounds (5 per person):

• Deadlift (185/125) x 10
• Deficit Handstand Push-up (6″/4″) x 5
• Toe to Bar x 5

10 Rounds (5 per person):

• Ground to Overhead (185/125) x 4
• Burpee Box Jump (30″/24″) x 2
• Muscle Up x 1 (Scale: Chest to Bar or Chin over Bar x 2 + Push-up x 2)

*One partner does a rull round and then the other partner does a full round until 10 rounds are completed and so on.  Scale weight/movements as needed.

Friday Workout: Some Recovery Stuff

Warmup

Run 1 Mile (easy pace, 75% mile pace)

WOD

3 Rounds

• 20 Ball Slams
• 30 Situps
• 30 Jumping Lunges
• Burpee Broad Jump 100 feet (in gym, ~2 lengths)

Buy Out

2 Rounds

• Plank Hold 60 Seconds
• Rest 30 Seconds
• Right Side Hold 60 Seconds
• Rest 30 Seconds
• Left Side Hold 60 Seconds
• Rest 30 Seconds

Thursday Workout: Snatch & Quadlet

Strength

On the Minute for 10 Minutes

• Power Snatch, Hang Snatch, 2xOverhead Squat

WOD

Level 2

3 Rounds

• 20 Full Snatch (95 / 65)
• 20 Pushups
• 20 Pullups

Level 1 

3 Rounds

• 20 Hang Power Snatch (65 / 35)
• 20 Knee Pushup
• 10 Ring Row

Wednesday Workout: Short One & Farmer Carry

Hello everyone, we are starting a training cycle that will peak during a 5k obstacle course race called the “Guardian’s Gauntlet.”  The race is a fundraiser for the police foundation. All proceeds go to benefit Albemarle County Police Officers.

$50 Registration until July 15th. Register here: https://www.raceit.com/search3/event.aspx?id=40329

WOD #1

Level 2:

• 50 Burpees
• Row 500 Meters
• 30 Clean & Jerk (135/95)

Level 1: 

• 30 Burpees
• Row 500 Meters
• 20 Hang Clean & Jerk

Rest 10 Minutes

WOD #2

Level 2:

• Farmer Carry 600M (70/53)

Level 1:

• Farmer Carry 400M (53/35)

4th of July WOD at 10am!

Happy Independence Day!  Class at 10am today only – all other classes are canceled.  Anyone and everyone is invited to join us – if you are new, please sign up and complete a digital waiver HERE prior to coming in.

July 4 Team WOD

In Teams of 2, Complete the Following For Time:

• Sandbag Run x 800m

Then, 3 Rounds of:

• Abmat Sit-up x 50
• Kettlebell Swing (53/35 x 40
• Front Squat (95/65) x 30 (Scale to Goblet squat with kettlebell or slam ball)
• Burpee over the bar x 20 (Scale to regular burpee)

Then:

• Sandbag Run x 800m

Notes: Only one person working at a time – break up the work with your partner (both partners complete the running portions together with ONE sandbag and can alternate carrying sandbag however).  Scale up or down as needed – we can even scale the reps if necessary.  See you in the gym!

Monday Workout: Push Press, 10-1, See Schedule Updates

SCHEDULE UPDATES FOR EARLY THIS WEEK:

MONDAY, 7/3: 645PM Class is Cancelled. All Other Classes Are ON (including Essentials at 6:15pm).

TUESDAY, 7/4: One Class At 10AM

Please refer to our online scheduler for up-to-date class info

Preview of what’s coming tomorrow…

STRENGTH

Push Press, 5-5-5-5-5, 70%+ 1RM (or slightly heavier than last week if possible), rest 90 seconds between sets

*Start around 70% and build as you’re able. Take barbell from the floor or rack

WOD

Level 1

8-7-6-5-4-3-2-1 Reps of the Following for Time*:

• Hang Power Clean AHAP

* Run x 100m or Row x 150m in between each set. This is a total of 36 reps + 800m of running.

Level 2

10-9-8-7-6-5-4-3-2-1 Reps of the Following for Time*:

• Power Clean (155/105)

* Run x 100m or Row x 150m in between each set. This is a total of 55 reps + 1000m of running

Message From Scott

CrossFit Charlottesville – I’ve been meaning to get this message out for a little while now, but it’s been difficult because it seems a little surreal.  My wife, Nicole, recently finished her residency and we are taking a vacation to visit my family in Wyoming and then her family in Florida. I don’t think there’s a perfect time to announce things like this, but as I’m sitting here processing things I figured it was better late than never.

The short: I’m going to be stepping down as general manager of the gym towards the end of July/early August.  Sidenote: You’ll still see my around the gym as I’ll still be training classes and working out.

The long: As you can guess, this was an incredibly tough decision for me, but I felt like it was the right decision as Nicole and I begin a new chapter of our lives now that she is done with her residency at UVA.  As many of you know, we’ll be moving to the Crozet area to be closer to Nicole’s job at AMC in Fishersville.  The decision to step down didn’t happen overnight – it was the result of a lot of back and forth with the owners of the gym (Kyle, Landon, and Chris) about what the next steps would be for me and for the gym once Nicole and I found out that we’d be staying in the area.  I am still in the process of figuring out what the next steps are for me personally and professionally, as my last day as GM has been in flux for a couple of months now.  My plan is to make the transition smooth and successful for everyone, so I expect to be helping out in an administrative role through some point in August.  Also, like I mentioned, I will of course be around in the future and will continue to train classes, so I won’t be leaving the gym entirely!  I will, regrettably, no longer be “Mr. Manager”, though : )

The gym has been my home since 2010, and it’s all because of the community that we’ve all built together.

You’re obviously wondering who will be taking over for me – his name is McDowell Myers and he has been a full-time trainer at CrossFit South Brooklyn for 5.5 years. He has been doing CrossFit since 2008, and he and his family have been looking to relocate to the Charlottesville area for some time.  You will see him around the gym very soon, and I know he is really looking forward to getting to know everyone and train classes.  I know you will all make him feel at home.  As I’m getting this message posted, some of you may have already had a chance to meet him around the gym.

I wanted to share the news sooner but it’s been a hectic couple of weeks for me and my wife as we get things ready for our future move.  I know some people have heard rumors of me “leaving”, but I wanted to let everyone know I’m not going anywhere and that my role in the gym is the only thing that will change.  Please continue to reach out to me with any membership issues or questions like normal through July/August.

Thank you all again for making CrossFit Charlottesville such an amazing gym to run.  See you all soon.

Saturday Team WOD 070117

SCHEDULE UPDATES FOR NEXT WEEK:

MONDAY, 7/3: 645PM Class is Cancelled. All Other Classes Are ON.

TUESDAY, 7/4: One Class At 10AM

Please refer to our online scheduler for up-to-date class info

SATURDAY TEAMER

AMRAP 18:

• Run x 1 Mile “Buy-in” or Row x 2k (Together)

In remaining time, AMRAP of (Both partners must be back in the gym before you start):

• Strict Handstand Push Up x 10
• Hang Power Clean (155/105) x 15
• Box Jump (24″/20″) x 20

REST 2:00

In 8:00,

• Establish 1RM Clean + Front Squat*

*Only one bar per team (unless male/female team) – bar must start empty and teams can build as they want.  One person lifts at a time.