Friday Workout: Cleans, Thruster Burpee Box Jump

We need your support!!  Please head to http://www.c-ville.com/nominate/ to nominate CF Charlottesville for Best Gym under “Niche Fitness Studio.”  Also in the running from our gym: Scott Linton (best personal trainer).  Show some support for Jacob “Getty” Goedken and give him your nomination as well (best chiropractor)!

STRENGTH

5 Sets: Hang Clean + Clean (floor)

*Work between 65-80% (of 1RM clean). Both the hang clean and clean should be full squat – scale to power + front squat if necessary. Can drop the bar between reps.

WOD

Level 1

15-12-9 Reps of Each for Time:

  • Dumbbell Hang Clean Thruster
  • Burpee Box Step Up (18/12)

Level 2

For Time:

  • Squat Clean Thruster (165/115) x 9
  • Burpee Box Jump Over (24/20) x 15
  • Squat Clean Thruster x 6
  • Burpee Box Jump Over x 12
  • Squat Clean Thruster x 3
  • Burpee Box Jump Over x 9

ANNOUNCEMENTS and UPCOMING EVENTS

  1. There is still a week left to register for UPLIFT!  The next program starts on May 6 – don’t delay in signing up as we are only opening it up for 10 participants.  Follow the post HERE for information on how to register.  Members must email for the coupon code!
  2. Saturday is our shoulder mobility workshop with Getty!  “Fix Your Shoulders – Part 1” at 9AM – RSVP Here: https://www.facebook.com/events/254382715026174/

Thursday Workout: CGBP, Intervals

If you didn’t hear the news yet, Martha is officially heading back to the CrossFit Games this year to compete in the Master’s Division! Congrats again, Martha.

We need your support!!  Please head to http://www.c-ville.com/nominate/ to nominate CF Charlottesville for Best Gym under “Niche Fitness Studio.”  Also in the running from our gym: Scott Linton (best personal trainer).  Show some support for Jacob “Getty” Goedken and give him your nomination as well (best chiropractor)!

STRENGTH

Close Grip Bench Press, 2-4 reps x 5 sets, 30X0 Tempo

WOD

Level 1

Every 3 Minutes for 5 Total Sets:

  • Dumbell Push Press AHAP x 10
  • Russian Kettlebell Swing AHAP x 15
  • Row x 12/10* Cals

*Men = 15 cal row, Women = 12 cal row

Level 2

Every 3 Minutes for 5 Total Sets:

  • Dumbell Push Press (50s/35s) x 10
  • Kettlebell Swing (53/35) x 15
  • Row x 15/12* Cals

*Men = 15 cal row, Women = 12 cal row

Notes: Choose weights on db push press and kbs that are challenging but allow you to go unbroken. Shoot for having about a full minute of rest or more each round.  Record slowest round.

EXTRA CREDIT (On your own in lower room)

Single Arm Row, 3 x 10-12/side

*Use dumbbells or kettlebells

ANNOUNCEMENTS and UPCOMING EVENTS

  1. There is still a week left to register for UPLIFT!  The next program starts on May 6 – don’t delay in signing up as we are only opening it up for 10 participants.  Follow the post HERE for information on how to register.  Members must email for the coupon code!
  2. Saturday is our shoulder mobility workshop with Getty!  “Fix Your Shoulders – Part 1” at 9AM – RSVP Here: https://www.facebook.com/events/254382715026174/

Wednesday Workout: Run, Sit-up, Pull-up, Power Snatch

We need your support!!  Please head to http://www.c-ville.com/nominate/ to nominate CF Charlottesville for Best Gym under “Niche Fitness Studio.”  Also in the running from our gym: Scott Linton (best personal trainer).  Show some support for Jacob “Getty” Goedken and give him your nomination as well (best chiropractor)!

WOD

Level 1

AMRAP 20:

  • Run x 300m (3x laps in parking lot)
  • Abmat Sit-up x 21
  • Ring Row x 15
  • Hang Power Snatch x 9

Level 2

AMRAP 20:

  • Run x 400m
  • Abmat Sit-up x 21
  • Pull-up x 15
  • Power Snatch (95/65) x 9

CASH-OUT

Couch Stretch, 2 mins/side

ANNOUNCEMENTS and UPCOMING EVENTS

  1. There is still a week left to register for UPLIFT!  The next program starts on May 6 – don’t delay in signing up as we are only opening it up for 10 participants.  Follow the post HERE for information on how to register.  Members must email for the coupon code!
  2. Saturday is our shoulder mobility workshop with Getty!  “Fix Your Shoulders – Part 1” at 9AM – RSVP Here: https://www.facebook.com/events/254382715026174/

Tuesday Workout: Back Squat, Barbell Work

We need your support!!  Please head to http://www.c-ville.com/nominate/ to nominate CF Charlottesville for Best Gym under “Niche Fitness Studio.”  Also in the running from our gym: Scott Linton (best personal trainer).  Show some support for Jacob “Getty” Goedken and give him your nomination as well (best chiropractor)!

STRENGTH

Back Squat, 2-4 reps x 5 sets, 30X0 Tempo

WOD

Level 1

5 Rounds for Time:

  • Deadlift x 9
  • Front Squat x 7
  • Push Press x 5

*Choose challenging push press weight and use this for the complex

Level 2

5 Rounds for Time:

  • Deadlift x 9
  • Hang Squat Clean x 7
  • Shoulder to Overhead x 5

*Rx weights: 135/95

ANNOUNCEMENTS and UPCOMING EVENTS

  1. There is still a week left to register for UPLIFT!  The next program starts on May 6 – don’t delay in signing up as we are only opening it up for 10 participants.  Follow the post HERE for information on how to register.  Members must email for the coupon code!
  2. Saturday is our shoulder mobility workshop with Getty!  “Fix Your Shoulders – Part 1” at 9AM – RSVP Here: https://www.facebook.com/events/254382715026174/

Monday Workout: Run, Wall Ball, T2B, DU

We need your support!!  Please head to http://www.c-ville.com/nominate/ to nominate CF Charlottesville for Best Gym under “Niche Fitness Studio.”  Also in the running from our gym: Scott Linton (best personal trainer).  Show some support for Jacob “Getty” Goedken and give him your nomination as well (best chiropractor)!

WOD

Level 1

AMRAP 15:

  • Run x 600m
  • Wall Ball (12/6) to 9′ x 50
  • Burpee x 40
  • V-Up x 30
  • AMRAP DU Attempts or Singles in Remaining Time

Level 2

AMRAP 15:

  • Run x 800m (or Row x 1000m)
  • Wall Ball (20/14) x 60
  • Burpee x 50
  • Toe to Bar x 40
  • AMRAP Double Unders in Remaining Time

*Record total # of DU. If you do not make it to the DU record where you finished by the time cap.

Compare here

EXTRA CREDIT (at your own pace)

5-7 sets: 10-15x Push-up, 30 second wall sit

*add weight vest or plate if possible

ANNOUNCEMENTS and UPCOMING EVENTS

There is still a week left to register for UPLIFT!  The next program starts on May 6 – don’t delay in signing up as we are only opening it up for 10 participants.  Follow the post HERE for information on how to register.  Members must email for the coupon code!

Saturday Team WOD 042917

SATURDAY TEAM WOD

In Teams of 2, Complete the Following For Time:

  • Run x 1 Mile
  • Double Under x 100
  • Push-up x 90
  • Overhead Lunge (45/25#plate) x 80 (40/side)
  • Wall Ball (20/14) x 70
  • Deadlift (135/95) x 60
  • Pull-up x 50
  • Lateral Bar Burpee x 40
  • Toe to Bar x 30
  • Wall Walk x 20
  • Bear Complex* (135/95) x 10

*Bear Complex = Power Clean + Front Squat + Push Press + Back Squat + Behind the neck Push Press (can do squat clean thruster and back-rack thruster if proficient with the movement)

Notes: 30 Minute Time Cap.  Partners run the mile together or at their own pace, but cannot start working on the next part (DU) until both partners are back in the gym.  Scale as needed!

Friday Workout: Thruster, 30-20-10

REMINDER: There is no regular 545PM class today (Friday) – we are having our Ladies Night – WOD and Wine!  See the workout below. If you are coming to the Ladies Night WOD or bringing a guest, make sure to sign in or register for the class on Front Desk Here: Ladies Night WOD
Also, registration for UPLIFT is open!  The next program starts on May 6 – don’t delay in signing up as we are only opening it up for 10 participants.  Follow the post HERE or click on the picture above for information on how to register.  Members must email for the coupon code!

STRENGTH

Thruster, 3-3-3-3-3

Start at moderate weight and build as you are able – take bar from the floor

WOD

Level 1

21-15-9 Reps of Each for Time:

  • Russian Kettlebell Swing AHAP
  • Burpee Box Step Up
  • Row (Calories)

Level 2

30-20-10 Reps of Each for Time:

  • Kettlebell Swing (70/53)
  • Burpee Box Jump Over (24/20)
  • Row (Calories)

LADIES NIGHT WOD

AMRAP 25 (Teams of 2-3):
  • 300m parking lot sandbag run as a team (trade off sandbag every 100m)
  • 60 abmat sit ups
  • 60 kb swings
  • 60 air squats
  • 60 burpees

Upcoming Events!

  1. REGISTRATION FOR THE MAY/JUNE UPLIFT PROGRAM IS OPEN! Go to the Post HERE for information on how you can register
  2. Ladies Night WOD and Wine is on Friday, April 28!  RSVP here and if you’re brining a friend make sure they’re signed up!

Thursday Workout: Ring Dip, Farmer Carry, Squat, Db Snatch

Registration for UPLIFT is open!  The next program starts on May 6 – don’t delay in signing up as we are only opening it up for 10 participants.  Follow the post HERE or click on the picture above for information on how to register.  Members must email for the coupon code!

WOD

Level 1

AMRAP 9:

  • Push-up x 15
  • Farmer Carry (as heavy as possible) x 75m*
  • Air Squat x 15

Rest 4 Minutes

AMRAP 9:

  • Run x 250m
  • Air Squat x 20
  • Russian Kettlebell Swing (AHAP) x 25

Level 2

AMRAP 9:

  • Ring Dip x 10
  • Farmer Carry (70/hand, 50/hand) x 75m*
  • Air Squat x 25

Rest 4 Minutes

AMRAP 9:

  • Run x 250m
  • Alternating Dumbbell Snatch (55/35) x 20 (10/side)
  • Air Squat x 25

EXTRA WORK (OPTIONAL)

3-5 Sets: 5x Dumbbell Strict Press right into 10x Dumbbell Push Press

Upcoming Events!

  1. REGISTRATION FOR THE MAY/JUNE UPLIFT PROGRAM IS OPEN! Go to the Post HERE for information on how you can register
  2. Ladies Night WOD and Wine is on Friday, April 28!  RSVP here and if you’re brining a friend make sure they’re signed up!

Wednesday Workout: TGU, PC/CTB, Planks

Registration for UPLIFT is open!  The next program starts on May 6 – don’t delay in signing up as we are only opening it up for 10 participants.  Follow the post HERE or click on the picture above for information on how to register.  Members must email for the coupon code!

STRENGTH

Turkish Getup

5/arm x 3 sets

*Do 5 continuous reps – choose challenging weight and use dumbbells, kettlebells, or barbells

WOD

Level 1

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

  • Hang Power Clean (75/45)
  • Ring Row

*Sub dumbbell hang power clean if necessary

Level 2

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

  • Power Clean (135/95)
  • Chest to Bar Pull-up

CASHOUT

Tabata Planks (add weight if possible)

Upcoming Events!

  1. REGISTRATION FOR THE MAY/JUNE UPLIFT PROGRAM IS OPEN! Go to the Post HERE for information on how you can register
  2. Ladies Night WOD and Wine is on Friday, April 28!  RSVP here and if you’re brining a friend make sure they’re signed up!

Tuesday Workout: BS, CGBP, AMRAP

Registration for UPLIFT is open!  The next program starts on May 6 – don’t delay in signing up as we are only opening it up for 10 participants.  Follow the post HERE or click on the picture above for information on how to register.

STRENGTH

A.  Back Squat, 3-5 reps x 5 sets at 30X0 Tempo

B.  Close Grip Bench Press, 3-5 reps x 5 sets at 30X0 Tempo

*Work through all sets of squats first, and then work through bench press. Build in weight each set as you’re able to.

WOD

On a clock set for 10 total minutes:

  • 2 minutes of Double Unders
  • 2 minutes of Wall Balls
  • 3 minutes of Double Unders
  • 3 minutes of Wall Balls

Notes: Record total DU reps and total Wall Ball reps.  Scale DU to single unders, but divide total rep count by 3 to get final score.  

Upcoming Events!

  1. REGISTRATION FOR THE MAY/JUNE UPLIFT PROGRAM IS OPEN! Go to the Post HERE for information on how you can register
  2. Ladies Night WOD and Wine is on Friday, April 28!  RSVP here and if you’re brining a friend make sure they’re signed up!