Thursday Workout: Box Jumps, HSPUs and Double Unders


3 Rounds for Time of:

20 box jumps (24″ men/18″ women)
25 hand stand push ups
50 double unders

Free WOD: As Many Rounds as You Can Do in 10 Minutes of:

20 Jump Ropes
10 Squats
10 Situps


Bekah does the lunge workout!

Wednesday Workout: Rowing!

WOD: Row 2000 Meters for Time.

Free WOD:
3 Rounds, 12 Push Balls and Walking Lunges the Length of the Mat

Amanda Miller from CrossFit Fairfax (our awesome awesome programmers) does a max number of burpees in 10 minutes to raise money to compete in the CrossFit Games.

Tuesday Workout: Fixed Weight Modified Linda

WOD: 10-9-8-7-6-5-4-3-2-1

Deadlift (189# Men/123# Women)
Hand Stand Push Ups
Squat Cleans (84#/57#)

Free WOD: 3 Rounds of Rowing 250 Meters and 10 Burpees

Monday Workout: Thrusters and Situps



Thrusters (135# Men and 80# Women)



Free WOD:

15-12-9 Box Jumps and Pushups

Sunday Workout: Franny’s Revenge


Row 250 Meters
21 Clean and Jerk (80# Men/45# Women)
21 Box Jumps (24″ Men/18″ Women)

Row 500 Meters
15 Clean and Jerk
15 Box Jumps

Row 750 Meters
9 Clean and Jerk
9 Box Jumps

Workout of the Day: Front Squats

WOD: Maximum Front Squat, 5×5. Post top set of 5 to comments.


Dawn takes part in our inaugural workout.

Workout of the Day: Pullups and Ring Dips

CrossFit Charlottesville, a lighter, more skilled team won a tug of war competition earlier this year thanks to coaching from Jon Forney, one of our trainers. This picture also made it to the front page of

crossfit charlottesville tug of war winners

WOD:  Do 800 meter run, 50 C2B pull ups, 50 ring dips for time.  Post your score to the comments.

Workout of the Day: Filthy Fifty

Trying to fit Francesco in the car with all our stuff from Lowes and Sam’s Club

WOD: Do the following exercises in order for time:

  • 50 Box jump, 24 inch box men/18 inch box women
  • 50 Jumping pull-ups
  • 50 Kettlebell swings (35#/20#)
  • Walking Lunge, 50 steps
  • 50 Knees to elbows
  • 50 Push press (45#/30#)
  • 50 Back extensions
  • 50 Wall ball shots (20#/12#)
  • 50 Burpees
  • 50 Double unders

Post time to comments.

Workout of the Day: AMRAP DL, Cleans & Squats

Paleo Diet Facts:

The Paleo Diet mimics the types of foods every single person on the planet ate prior to the Agricultural Revolution (a mere 500 generations ago). These foods (fresh fruits, vegetables, lean meats, and seafood) are high in the beneficial nutrients (soluble fiber, antioxidant vitamins, phytochemicals, omega-3 and monounsaturated fats, and low-glycemic carbohydrates) that promote good health and are low in the foods and nutrients (refined sugars and grains, saturated and trans fats, salt, high-glycemic carbohydrates, and processed foods) that frequently may cause weight gain, cardiovascular disease, diabetes, and numerous other health problems. The Paleo Diet encourages dieters to replace dairy and grain products with fresh fruits and vegetables — foods that are more nutritious than whole grains or dairy products.

WOD: As Many Rounds as You Can Do in 20 Minutes of:

  • 8 Deadlifts
  • 6 Hanging Power Cleans
  • 4 Front Squats

135# Men/85# Women

Workout of the Day: Shoulder Press Progression

T-Shirts will be available later this week!  $10 cash or check only!

CrossFit Shirt Charlottesville

New York Times: Is Your Ab Workout Hurting Your Back?

a core exercise program should emphasize all of the major muscles that girdle the spine, including but not concentrating on the abs.

WOD: One Rep Max of Shoulder Press, Push Press and Push Jerk.  Post loads to comments.