Friday Workout: Snatch Work, AMRAP

Thinking about joining UPLIFT?  Read about Julia’s experience below and go here for more information!

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“UPLIFT has been an amazing journey. I have always considered myself an athlete, but none of the sports I gravitated toward – running, cycling, yoga – made me strong. At age 44, lifting weights has begun to sculpt my body in amazing ways.  My posture has improved and I stand taller and feel more powerful. That feeling of strength and confidence has translated to other aspects of my life, too. Not only have I enjoyed the results of getting stronger, but I enjoyed the process. The workouts are fun, challenging, and best of all, the other women in UPLIFT are so supportive and inspiring! Dominique is both a gifted teacher and a coach.  I look forward to the next class starting in January 2017!”

STRENGTH

Every 90 Seconds for 6 Total Sets:

  • Power Snatch + Hang Squat Snatch + Overhead Squat

*Should be touch and go set.  Start moderate (~60-70% of 1RM and build as you are able).  Scale to 2 Hang Power Snatches (high hang + low hang) + Overhead Squat.

WOD

Level 1

AMRAP 8:

  • Box Jump Step Down (18/12) x 3
  • Push-up x 5
  • Russian Kettlebell Swing x 7

Level 2

AMRAP 8:

  • Box Jump Step Down (30/24) x 3
  • Handstand Push-up x 5
  • Kettlebell Swing (70/53) x 7

UPDATES!

SATURDAY CLASSES: The 10:00AM class on Saturday is now officially a TEAMER (Team WOD, partner WOD, etc.).  The class will still be led by a trainer, but there is no open gym or make-up during this time – you can still use the lower room for open gym if you want.  The 11:00AM class is still a “make-up/open gym” class in the upper room.  General Note for Saturdays: Please make sure you are done with your workout by noon.  We need the space for our essentials/intro classes, and it can be disruptive to those classes if people are still working out in the upper room.

UPLIFT!: UPLIFT is starting back up again!  The first program was a huge success, and after some more planning we have set up an even better structure for the program this coming year!  Don’t delay in signing up, as we are only allowing a maximum of 10 participants!  Register or find out more information here: UPLIFT

As always, be sure to check our online Scheduler for up-to-date schedule information or last minute changes. Thanks!

Thursday Workout: Thruster/Row Sprints, Extra Credit

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WOD

Level 1

Every 4 Minutes for 4 Sets:

  • Dumbbell Thruster x 10
  • Row x 200m

Level 2

Every 4 Minutes for 5 Sets:

  • Thruster (115/85) x 10
  • Row x 250m

*Thruster should be a challenging weight but aim for unbroken each set (i.e. scale up/down as able).  Record slowest and fastest set times only.

EXTRA CREDIT

Option 1:

  • Every 2 Minutes for 5 Sets: 1-3x Legless Rope Climbs (start from standing position, no jump) – should not be more than a minute of work each time.

Option 2:

  • 4 Sets: 5x Strict or Strict Weighted Pull-up, 10-20 second hang from pull-up bar

Option 3:

  • 4 Sets: 10x Ring Row, 10-20 hang from pull-up bar

Modify options as needed.

Other Updates!

SATURDAY CLASSES: The 10:00AM class on Saturday is now officially a TEAMER (Team WOD, partner WOD, etc.).  The class will still be led by a trainer, but there is no open gym or make-up during this time – you can still use the lower room for open gym if you want.  The 11:00AM class is still a “make-up/open gym” class in the upper room.  General Note for Saturdays: Please make sure you are done with your workout by noon.  We need the space for our essentials/intro classes, and it can be disruptive to those classes if people are still working out in the upper room.

UPLIFT!: UPLIFT is starting back up again!  The first program was a huge success, and after some more planning we have set up an even better structure for the program this coming year!  Don’t delay in signing up, as we are only allowing a maximum of 10 participants!  Register or find out more information here: UPLIFT

We resume a normal schedule today, but C’ville Strength does not resume as a coached session until this Saturday (Jan 7).  You can still use the lower room tonight to do the programming on your own. Thanks!

As always, be sure to check our online Scheduler for up-to-date schedule information or last minute changes. Thanks!

Wednesday Workout: AMRAP 8s

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WOD

Level 1

AMRAP 8:

  • Row x 500m
  • Air Squat x 25
  • Jump Rope Single x 100

Rest 4 minutes

AMRAP 8:

  • Hang Power Clean* x 15
  • Burpee x 15
  • V-Up x 15

Notes: Try to move at a 90% pace (sustainable pace) for each amrap. *Use dumbbells as needed for barbell movements.

Level 2

AMRAP 8:

  • Row x 500m
  • Air Squat x 25
  • Double Under 50

Rest 4 minutes

AMRAP 8:

  • Power Clean (95/65) x 15
  • Burpee Over the Bar x 15
  • Toe to Bar x 15

Notes: Try to move at a 90% pace (sustainable pace) for each amrap.

CASH OUT (on your own)

7 Minute Cap: Accumulate 2 minutes in a wall sit, and 3 minutes in a plank. Break up however you want.

Other Updates!

SATURDAY CLASSES: The 10:00AM class on Saturday is now officially a TEAMER (Team WOD, partner WOD, etc.).  The class will still be led by a trainer, but there is no open gym or make-up during this time – you can still use the lower room for open gym if you want.  The 11:00AM class is still a “make-up/open gym” class in the upper room.  General Note for Saturdays: Please make sure you are done with your workout by noon.  We need the space for our essentials/intro classes, and it can be disruptive to those classes if people are still working out in the upper room.

UPLIFT!: UPLIFT is starting back up again!  The first program was a huge success, and after some more planning we have set up an even better structure for the program this coming year!  Don’t delay in signing up, as we are only allowing a maximum of 10 participants!  Register or find out more information here: UPLIFT

Please Note Our Holiday Schedule Changes (8AM classes are canceled this week)
  • Tue 1/3: No 8:00AM or C’ville Strength (please note the lower room is still open for lifting during evening class hours, and there will be strength programming)
  • Wed 1/4: No 8:00AM, all other classes ON!
  • Thu 1/5: Resume normal schedule, but no C’ville Strength (please note the lower room is still open for lifting during evening class hours, and there will be strength programming)

C’ville Strength will resume as a coached session on Saturday, January 7!  If you plan to follow along with the programming during open gym hours, please refer to the blog HERE for up-to-date programming.

As always, be sure to check our online Scheduler for up-to-date schedule information or last minute changes. Thanks!

Tuesday Workout: Back Squat, Wall Ball, Push Jerk, Pull-up

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STRENGTH

Back Squat, 3 x 3 at 31X1 Tempo

*Build each set and finish at challenging set of 3 for the tempo (i.e. 3 seconds down, full pause at the bottom, come up as quickly as you’re able and rest for a second at the top before starting next rep).

WOD

Level 1

3 Rounds For Total Time:

  • Wall Ball to 9′ x 21
  • Push Press x 15
  • Ring Row x 9
  • Rest 1 Minute

*Use dumbbells if necessary for push press

Level 2

3 Rounds For Total Time:

  • Wall Ball (20/14) x 25
  • Push Jerk (135/95) x 15
  • Chest to Bar Pull-up x 10
  • Rest 1 Minute

Aim for consistency each round.  Record total time (including rest).

Other Updates!

SATURDAY CLASSES: The 10:00AM class on Saturday is now officially a TEAMER (Team WOD, partner WOD, etc.).  The class will still be led by a trainer, but there is no open gym or make-up during this time – you can still use the lower room for open gym if you want.  The 11:00AM class is still a “make-up/open gym” class in the upper room.  General Note for Saturdays: Please make sure you are done with your workout by noon.  We need the space for our essentials/intro classes, and it can be disruptive to those classes if people are still working out in the upper room.

UPLIFT!: UPLIFT is starting back up again!  The first program was a huge success, and after some more planning we have set up an even better structure for the program this coming year!  Don’t delay in signing up, as we are only allowing a maximum of 10 participants!  Register or find out more information here: UPLIFT

Please Note Our Holiday Schedule Changes (8AM classes are canceled this week)
  • Tue 1/3: No 8:00AM or C’ville Strength (please note the lower room is still open for lifting during evening class hours, and there will be strength programming)
  • Wed 1/4: No 8:00AM, all other classes ON!
  • Thu 1/5: Resume normal schedule, but no C’ville Strength (please note the lower room is still open for lifting during evening class hours, and there will be strength programming)

C’ville Strength will resume as a coached session on Saturday, January 7!  If you plan to follow along with the programming during open gym hours, please refer to the blog HERE for up-to-date programming.

As always, be sure to check our online Scheduler for up-to-date schedule information or last minute changes. Thanks!

Happy New Year! Monday WOD plus some Updates

Happy 2017 to Everyone! Our schedule for Jan 2 has changed slightly – we will have two classes: 12PM and 5PM. Each class will be a team workout to ring in the New Year!  Anyone is welcome to come, and if you are a newcomer to the gym please fill out a waiver prior to coming in and sign into the class: Create Account. We also have open gym from 330PM-5PM.  See the rest of the schedule changes at the bottom of the page here, or you can check our Front Desk Site for up-to-date schedule info.

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Other Updates!

SATURDAY CLASSES: The 10:00AM class on Saturday is now officially a TEAMER (Team WOD, partner WOD, etc.).  The class will still be led by a trainer, but there is no open gym or make-up during this time.  The 11:00AM class is still a “make-up/open gym” class.  General Note for Saturdays: Please make sure you are done with your workout by noon.  We need the space for our essentials/intro classes, and it can be disruptive to those classes if people are still working out in the upper room.

UPLIFT!: UPLIFT is starting back up again!  The first program was a huge success, and after some more planning we have set up an even better structure for the program this coming year!  Don’t delay in signing up, as we are only allowing a maximum of 10 participants!  Register or find out more information here: UPLIFT

happy-new-year-2017-goals

What are your goals for 2017?

MONDAY WOD

Teams of 2, Complete the Following For Time*:

  • Row x 1000m
  • Double Under x 150
  • Push-up x 100
  • Kettlebell Swing (53/35) x 75
  • Burpee Box Jump (24/20) x 50
  • Kettlebell Swing x 75
  • Abmat Sit-up x 100
  • Double Under x 150
  • Row x 1000m

*Every 2 Minutes, teams must complete 5 Front Squats (135/95) or Goblet Squats – can be performed by 1 person or split up between both people.  Only one person working at a time. Scale reps if needed to following:

  • Row: 750m
  • Push-up: 80
  • KBS: 60
  • Burpee Box Jump: 40
  • Sit-ups: 80
Please Note Our Holiday Schedule Changes (8AM classes are canceled this week)
  • Mon 1/2: Classes at Noon and 5PM. Open Gym from 330-5PM
  • Tue 1/3: No 8:00AM or C’ville Strength (please note the lower room is still open for lifting during evening class hours, and there will be strength programming)
  • Wed 1/4: No 8:00AM, all other classes ON!
  • Thu 1/5: Resume normal schedule, but no C’ville Strength (please note the lower room is still open for lifting during evening class hours, and there will be strength programming)

C’ville Strength will resume as a coached session on Saturday, January 7!  If you plan to follow along with the programming during open gym hours, please refer to the blog HERE for up-to-date programming.

As always, be sure to check our online Scheduler for up-to-date schedule information or last minute changes. Thanks!

 

Read testimonials from some of our past UPLIFT participants HERE

Registration for our January/February UPLIFT program is now OPEN!

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 (maximum of 10 participants), and achieve measurable results in 6 weeks.

What can you expect from the program?
  • Six 90 minute classes (class meets every Saturday from 8:30AM-10:00AM)
  • 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 (16 total workouts).  Open gym times are available at CrossFit Charlottesville to complete the programming if you cannot come during the regular strength class.
  • 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 athletesThe class is limited to 10 participants and admission will be taken on a first come, first serve basis.

Members of CrossFit Charlottesville – $115 (you will need to request a coupon code prior to checking out if you are a member)

Non-Members – $179 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)

Read testimonials from our Fall 2016 participants!  Aside from the expert coaching and guidance you get from Dominique during the scheduled classes, you will have access to Remote Coach, an online programming site where you will track your workouts and see real time progress and increases in overall strength and mobility at the end of 6 weeks.

UPLIFT -REGISTER HERE!

Where:

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

When:

January 20 at 7:00PM: Kick-off potluck and Movement Screening

January 21 – February 25: Class meets each Saturday from 8:30AM to 10:00AM

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 – 1/21 to 2/25 – 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.  If you are unable to complete any supplement training during this class time, there are other open gym 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)
  • 3RM performed within the last 3 months for deadlift, front squat and standing military/strict press
  • Maintaining a workout log/journal throughout the program through remote coach
  • 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)
  • Certified Powerlifting Coach (USAPL)
  • StrongWoman Coach
  • StrongWoman athlete who has medaled in every competition she has entered
  • 2016 National Record Holder – Light Weight Masters Log Press @ 135#
  • 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:

Read about experiences from past participants in the program below!

Emma

“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

Joey

“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

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“Dominique is an amazing coach, resource, role model, and friend. In the weeks after my first experience with UPLIFT, she has made every effort to help me verbalize and achieve my goals beyond the original program. During UPLIFT, Dominique led fun, informative, and challenging group workouts each Saturday. In addition, she provided timely and helpful feedback to maximize our independent lifting sessions throughout the week. Thanks to Dominique’s programming, dedication, and encouragement I was able to set a new personal best for each of my lifts and develop a love for strength work. I walked away from the UPLIFT program with improved form, greater strength, a deeper respect for my body, and sincere friendships that transcend our sweat sessions at the gym.”

-Emily Falk

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“UPLIFT has been an amazing journey. I have always considered myself an athlete, but none of the sports I gravitated toward – running, cycling, yoga – made me strong. At age 44, lifting weights has begun to sculpt my body in amazing ways.  My posture has improved and I stand taller and feel more powerful. That feeling of strength and confidence has translated to other aspects of my life, too. Not only have I enjoyed the results of getting stronger, but I enjoyed the process. The workouts are fun, challenging, and best of all, the other women in UPLIFT are so supportive and inspiring! Dominique is both a gifted teacher and a coach.  I look forward to the next class starting in January 2017!”

-Julia Lapan

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“My experience with UPLIFT was challenging but exceptionally rewarding…and tons of fun! I’ve always been far more comfortable with activities like running, so to commit to really focusing on strength activities is not my natural inclination. I am so glad that I signed up and completed the program… I personally saw substantial increases in strength and moreover in my confidence with getting out of my comfort zone. I really enjoyed getting to know such a great group of ladies and getting to see everyone be SO successful on the final max day! Dominique has a wealth of knowledge and I really appreciated the opportunity to learn some new movements and gain different perspective from her. In addition, she is an absolutely amazing and inspiring coach! I found that I was capable of far more than I thought.”

-Victoria Gibson

UPLIFT -REGISTER HERE!

Friday Workout: Push Jerk, Clean and Jerk, Pull-up, Burpee

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STRENGTH

Push Jerk, 4 sets of 3 reps

*Start moderate and build as you are able. Take bar from the floor or rack (recommend floor to prep for workout)

WOD

Level 1

For Time:

  • Hang Power Clean + Push Press x 12
  • Ring Row x 24
  • C&J x 9
  • Burpee x 18
  • C&J x 6
  • Ring Row x 12

Level 2

For Time:

  • Clean and Jerk (155/105) x 15
  • Pull-up x 30
  • C&J x 10
  • Burpee to 6-8″ Target x 20
  • C&J x 5
  • Chest to Bar Pull-up x 10

*Both hands touch target on burpees. Clean and jerks can be power clean.

Please Note Our Holiday Schedule Changes (8AM classes are canceled this week)
  • Fri 12/30: No 8:00AM, all other classes normal.
  • Sat 12/31: Open Gym only from 9:00-11:00AM.
  • Sun 1/1: Closed
  • Mon 1/2: One Class only at Noon!
  • Tue 1/3: No 8:00AM or C’ville Strength (please note the lower room is still open for lifting during evening class hours, and there will be strength programming)
  • Wed 1/4: No 8:00AM, all other classes ON!
  • Thu 1/5: Resume normal schedule, but no C’ville Strength (please note the lower room is still open for lifting during evening class hours, and there will be strength programming)

C’ville Strength will resume as a coached session on Saturday, January 7!  If you plan to follow along with the programming during open gym hours, please refer to the blog HERE for up-to-date programming.

As always, be sure to check our online Scheduler for up-to-date schedule information or last minute changes. Thanks!

Thursday Workout: Snatches, AMRAP WB, DU, Row

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STRENGTH

A. Snatch (full squat), build to a heavy triple

*Start from hang position if necessary, and scale to power snatch or power snatch + overhead squat

WOD

Level 1

AMRAP 12:

  • Wall Ball to 9′ x 15
  • Jump Rope Single x 60
  • Row x 200m

Level 2

AMRAP 12:

  • Wall Ball (20/14) x 20
  • Double Under x 30
  • Row x 250m
Please Note Our Holiday Schedule Changes (8AM classes are canceled this week)
  • Thu 12/29: No 8:00AM or C’ville Strength (please note the lower room is still open for lifting during evening class hours, and there will be strength programming)
  • Fri 12/30: No 8:00AM, all other classes normal.
  • Sat 12/31: Open Gym only from 9:00-11:00AM.
  • Sun 1/1: Closed
  • Mon 1/2: One Class only at Noon!
  • Tue 1/3: No 8:00AM or C’ville Strength (please note the lower room is still open for lifting during evening class hours, and there will be strength programming)
  • Wed 1/4: No 8:00AM, all other classes ON!
  • Thu 1/5: Resume normal schedule, but no C’ville Strength (please note the lower room is still open for lifting during evening class hours, and there will be strength programming)

C’ville Strength will resume as a coached session on Saturday, January 7!  If you plan to follow along with the programming during open gym hours, please refer to the blog HERE for up-to-date programming.

As always, be sure to check our online Scheduler for up-to-date schedule information or last minute changes. Thanks!

Wednesday Workout: 5 Sets, Gym Strength Work

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WOD

Level 1

4 Rounds for Total Time (including rest):

  • Box Step Up x 6
  • L-Seated Dumbbell Press x 9
  • Deadlift x 12
  • Burpee x 15
  • Rest 90 Seconds

Level 2

5 Rounds for Total Time (including rest):

  • Box Jump (30/24) x 6
  • Handstand Push-up x 9
  • Deadlift (225/155) x 12
  • Bar Burpee* x 15
  • Rest 90 Seconds

*Bar facing if space allows, otherwise lateral.

CASH OUT

3-5 Sets:

10x Push-up, 10x Ring Row, 20x Hollow Rock

Please Note Our Holiday Schedule Changes (8AM classes are canceled this week)
  • Wed 12/28: No 8:00AM or Intro Class (Essentials is still ON!).
  • Thu 12/29: No 8:00AM or C’ville Strength (please note the lower room is still open for lifting during evening class hours, and there will be strength programming)
  • Fri 12/30: No 8:00AM, all other classes normal.
  • Sat 12/31: Open Gym only from 9:00-11:00AM.
  • Sun 1/1: Closed
  • Mon 1/2: One Class only at Noon!
  • Tue 1/3: No 8:00AM or C’ville Strength (please note the lower room is still open for lifting during evening class hours, and there will be strength programming)
  • Wed 1/4: No 8:00AM, all other classes ON!
  • Thu 1/5: Resume normal schedule, but no C’ville Strength (please note the lower room is still open for lifting during evening class hours, and there will be strength programming)

C’ville Strength will resume as a coached session on Saturday, January 7!  If you plan to follow along with the programming during open gym hours, please refer to the blog HERE for up-to-date programming.

As always, be sure to check our online Scheduler for up-to-date schedule information or last minute changes. Thanks!

Tuesday Workout: Clean and Jerk, Row, Toe to Bar, Squat Clean

 

STRENGTH

Squat Clean + Split Jerk, build to a heavy triple in 15 Minutes

*Can drop and reset between reps. Work from hang position is necessary, and stay lighter (i.e. 5 sets of 3 reps) and work on technique if you need to

WOD

Level 1

For Time:

  • Row x 250m
  • V-Up x 21
  • Russian Kettlebell Swing AHAP x 15
  • Dumbbell Hang Squat Clean x 9
  • Run x 300m (3x laps in parking lot)
  • Dumbbell Hang Squat Clean x 9
  • Russian Kettlebell Swing AHAP x 15
  • V-Up x 21
  • Row x 250m

Level 2

For Time:

  • Row x 250m
  • Toe to Bar x 21
  • Kettlebell Swing (70/53) x 15
  • Squat Clean (135/95) x 9
  • Run x 400m
  • Squat Clean (135/95) x 9
  • Kettlebell Swing (70/53) x 15
  • Toe to Bar x 21
  • Row x 250m

*15 Minute Time Cap

Please Note Our Holiday Schedule Changes (8AM classes are canceled this week)
  • Sun 12/25: Closed
  • Mon 12/26: One class at 10:00AM, Open Gym from 11:00-1:00PM
  • Tue 12/27: No 8:00AM or C’ville Strength (please note the lower room is still open for lifting during evening class hours, and there will be strength programming)
  • Wed 12/28: No 8:00AM or Intro Class (Essentials is still ON!).
  • Thu 12/29: No 8:00AM or C’ville Strength (please note the lower room is still open for lifting during evening class hours, and there will be strength programming)
  • Fri 12/30: No 8:00AM, all other classes normal.
  • Sat 12/31: Open Gym only from 9:00-11:00AM.
  • Sun 1/1: Closed
  • Mon 1/2: One Class only at Noon!
  • Tue 1/3: No 8:00AM or C’ville Strength (please note the lower room is still open for lifting during evening class hours, and there will be strength programming)
  • Wed 1/4: No 8:00AM, all other classes ON!
  • Thu 1/5: Resume normal schedule, but no C’ville Strength (please note the lower room is still open for lifting during evening class hours, and there will be strength programming)

C’ville Strength will resume as a coached session on Saturday, January 7!  If you plan to follow along with the programming during open gym hours, please refer to the blog HERE for up-to-date programming.

As always, be sure to check our online Scheduler for up-to-date schedule information or last minute changes. Thanks!