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!

Holiday Greetings from CrossFit Charlottesville!

Happy Holidays from all of us at CrossFit Charlottesville!  We hope that you are enjoying yourselves during the holiday season and getting rested for the New Year to come.  2016 was a great year, and we are looking forward to an even better one in 2017!

On Monday, December 26, we will have one CrossFit Class at 10:00AM.  It will be a challenging partner WOD, so show up on time, ready to work out! See WOD Below.

From 11AM-1PM we will have open gym time. You can do your own thing during that time or make up a WOD from the previous week.  We’ll write up a suggested workout on the whiteboard if you’re short on ideas.

We hope everyone is enjoying the holidays, and if you are out of town we are looking forward to your safe return!  See you all in the gym soon!

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MONDAY WOD

In Teams of 2, Complete the Following for Time:

  • Row x 1500m
  • Double Under x 300
  • Abmat Sit-up x 150
  • Wall Ball (20/14) x 100
  • Burpee x 50
  • Ground to Overhead (155/105) x 30
  • Partner Carry x 400m

*Partner Carry only in parking lot (can break up however you want).  Must do a minimum of 5 reps on burpee box jumps before switching.  Substitute sandbag carry for partner carry, but add 200m if only carrying sandbag (i.e. 6 laps in parking lot, with only one person working at a time).  For Ground to Overhead, substitute hang power clean + push press or do 2x reps slam balls.

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!

Friday Workout: BP, 5 Rounds

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STRENGTH

Bench Press, 3 sets of 5 reps

*Build in weight each set if possible. If movement is relatively new for you, stay lighter and add a full pause at bottom of each rep or use dumbbells.

WOD

Level 1

5 Rounds for Time:

  • Ring Row x 10
  • Push-up x 15
  • Air Squat x 20
  • Run x 200m or Row x 250m

Level 2

5 Rounds for Time:

  • Muscle Up x 3
  • Handstand Push-up x 6
  • Air Squat x 30
  • Run x 200m or Row x 250m

*Consider scaling MU and HSPU up to 6 and 9 reps if you are proficient at those movements and can easily do 3 and 6 unbroken.  IF subbing movement for muscle ups and hspu other than what’s listed in L1, do 2x reps pull-ups (no push portion) and 1x reps hspu as an l-seated press or something similar.  I.e. 6x pull-up + 6x L-seated press each round.

Please Note Our Holiday Schedule Changes
  • Mon 12/19 – Fri 12/23: Regular Schedule!
  • Sat 12/14: Open Gym only from 9:00-11:00AM.
  • 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!

Fall 2016 Nutrition Challenge Results and Testimonials

I feel as time goes on my work out performance has improved, I’ve definitely improved my endurance.  

I definitely felt stronger and leaner during workouts.  I also recovered more quickly.

My goal for the challenge was to focus on my macro nutrient ratios, and I quickly discovered that I was eating WAY to little protein, and had gone too far in the low carb direction.

I was sluggish towards the beginning of the challenge but I did feel so much cleaner and healthier once my body got used to eating paleo.

According to Complete Nutrition InBody analysis, after 5 weeks I’d gained 1.7 lbs muscle, lost 10.8 lbs fat, and body fat % went from 30 to 24.

Eating Paleo has worked for my family and has forced me to do more planning and food prep on the weekends which has made dinner time easier during the week.

Congratulations to everyone who participated in the Fall 2016 Nutrition Challenge! This was our fourteenth Nutrition Challenge, and you can find past results here:

Below you will find some before and after photos and testimonials from those who completed all seven weeks of the Fall Nutrition Challenge (2016).  I am really proud of the hard work everyone put in.  You all approached it with an open mind and a willingness to make positive changes. Big congratulations go out to all of the competitors from our gym.

There are a lot of factors that go in to choosing a winner, from before and after results based on measurements, to communication and upholding the guidelines during the challenge, to benefits that go beyond just physical looks and measurements.

WINNERS:  Congrats to Megan and Bonnie!  They were both extremely diligent with their food logs and sticking to the guidelines of the challenge, and also had some really solid results.  It was really difficult choosing winners this year because the small group of finishers all had amazing results and learned a lot through the process, so I want to congratulate everyone for their hard work and dedication.

Megan

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I lost about 9 pounds and a few inches during the Nutrition Challenge, prior to the Nutrition Challenge I had hit a weight lost plateau. Using Complete Nutrition’s scale I was able to adjust my macros to lose fat and prevent muscle loss.

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Since starting the nutrition challenge I’ve definitely noticed that I have more energy. There were definitely a few days during the challenge that I was hungry and not completely satisfied with the limits on my food intake, but most of the time what food I was “allowed” was enough. I feel as time goes on my work out performance has improved, I’ve definitely improved my endurance. 

Sarah

I lost 9 lbs. and 1.5% body fat.  My SMM (skeletal muscle mass) went up and down a bit.  At the five week mark, I had gained a pound of muscle, but after two weeks of experimenting with incorporating more wine and less protein shakes, by SMM went down a pound… I guess that experiment had pretty clear results.

I definitely felt stronger and leaner during workouts.  I also recovered more quickly. My sleeping patterns haven’t changed, but I do think I have more energy.  For the first few weeks of the challenge I was too low on fat and carbs so I was really tired, but after we increased those I had a lot more energy (and tastier food 🙂 ).

I really liked the Zone elements of this challenge.  My husband and I did a whole 30 and radically changed our diets five or six years ago so counting macros was a really helpful new tool.  I was definitely not eating anywhere near this amount of protein so it was really interesting to see how changing the macros within foods I was already eating changed by body pretty quickly.

Ben

I unofficially started the challenge about a week early to get the hang of things, and including that time I lost about 11 pounds.  For the first couple of weeks I was losing pretty much equal parts fat and muscle according to the InBody scanner, but after I added a protein shake right after workouts it shifted to primarily fat loss.  Overall I noticed my clothes fitting a little better.

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I didn’t notice any change during workouts, but my overall energy levels seemed much better.  I especially noticed less of an afternoon crash.  It turned out I wasn’t eating enough protein at lunch time.  I didn’t notice any change in my sleep patterns or mental clarity.

My diet was already paleo when I started the challenge, and I had been eating really low carb (like 100 grams a day, sometimes less).  I was probably getting 65% of my calories from fats.  My goal for the challenge was to focus on my macro nutrient ratios, and I quickly discovered that I was eating WAY to little protein, and had gone too far in the low carb direction.  Once I got my protein up to about 1 gram per pound of lean body mass per day, and my carbs in the 175-200 grams per day range, I instantly felt better and started losing weight.  I’m still tracking and hope to use the lessons I’ve learned during the challenge to continue to lean out.  I also highly recommend the MyFitnessPal app.  It made tracking really easy.

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Chris

I did notice a change in my body composition over the course of the challenge. I felt like I lost some weight/leaned out, and gained muscle to even out my weight of where I was prior to starting the challenge. I definitely noticed a slimmer mid section which is what I was hoping for, even if just a little!

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Throughout the challenge, it took me some time to get used to paleo and hitting my macros. So, at times I would feel sluggish or drained if I wasn’t hitting my macros. But, towards the end of the challenge I noticed I was performing better in the workouts and had the energy I didn’t feel I had at the beginning of the challenge. That was nice to feel!

I was sluggish towards the beginning of the challenge but I did feel so much cleaner and healthier once my body got used to eating paleo. I think in return, this definitely helped my mental health and allowed me to focus more on having a more positive outlook on things.

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This was surely a tough challenge, but I honestly learned so much and am happy I stuck with it. I hope to carry on the habits I’ve made into my everyday life and focus on improving everyday. The positivity and encouragement by all of the folks at the gym definitely helps as well and I’m grateful to have you all as a support system. I recommend anyone that is up for a good challenge to try out the next Nutrition Challenge!

Bonnie

What I noticed most was that my clothes started fitting better again! According to Complete Nutrition InBody analysis, after 5 weeks I’d gained 1.7 lbs muscle, lost 10.8 lbs fat, and body fat % went from 30 to 24. After 7 weeks I’d lost a total of 10 lbs over all. And it hardly felt like I was trying. Also, after workouts I don’t feel so wiped out as I used to. The other big benefit is my arthritis has really quieted down. I suppose from taking out gluten.

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By about the third week of the challenge I noticed a huge difference in my energy level and my mood, all way better. I also seem to be sleeping better and longer. The most surprising thing I learned was how much protein I need and how much food I need. I was grossly under eating before this challenge. When I combined that scenario with starting CrossFit in May I began to put on weight so I knew I needed an adjustment. Also, before the challenge I was mostly vegetarian because I care about the environment and also the “ick” factor but I gave up those ways and began buying meat and Timbercreek and made a successful switch.

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I feel so much better and apparently it’s noticeable because people are suddenly commenting on my complexion and my looks.  The other thing I want to add is that I was a serious sugar addict before I started this challenge (it was one reason I wanted to do it) but eating real food in good quantities with plenty of protein took care of my cravings and I hope I’m done with sugar for good now. By the time I cook and eat all this good food there isn’t room or desire for sugar anymore. Truth, I had a little at Thanksgiving and it was pretty underwhelming, so hopefully it will stay that way.  I followed the diet really closely, hitting my macros pretty much everyday. It was a huge eye opener and most definitely worth the effort. 

Stephen

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Life has been hectic for many years for our family and I kept saying that one day I will get in shape.  After a family vacation this past summer I learned that my cousin had been doing CrossFit for a year and loves it.  When I got home I thought now is the time to make a change and I started coming to CrossFit.  It has been a great experience and I like the challenge of the workouts and the changes I’m seeing already in my body.  Once I heard about the nutrition challenge I was excited because while I was feeling good with the workouts I hadn’t changed the way I was eating. 

Eating Paleo has worked for my family and has forced me to do more planning and food prep on the weekends which has made dinner time easier during the week. I also have plenty of healthy snacks easy to grab before I leave the house so I’m less inclined to eat other foods.  I have had support from my family and my kids have been extremely encouraging in making sure I don’t make bad food choices as well as helping me with weighing and bagging foods.

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I lost 14lbs during the challenge and about 20lbs overall since joining. The workouts are still challenging but by making better food choices and timing when I eat them my workouts are more manageable.  I have also noticed that my moods and energy level have been better with the combination of exercise and eating healthier.  I’m also sleeping through the night and overall just feeling better and encouraged to keep working hard each day.  It has been a time commitment personally with kids and schedules to get to the gym but it has been worth it and I am eager to see what continued progress can do.  I am still a long way from where I want to be but I’m excited about the possibilities.

 

GREAT WORK EVERYONE!

Thursday Workout: KBS/BJ, FS/HPC/PP, Run or Row

WOD

Level 1

AMRAP 6:

  • Rusian Kettlebell Swing x 25
  • Box Jump Step Down x 25

Rest 4 Mins

AMRAP 5:

  • Goblet Squat x 12
  • Dumbbell Hang Power Clean x 12
  • Dumbbell Push Press x 12

Rest 3 Mins

For Time:

  • Run x 500m (5 laps in parking lot) or Row x 750m

Level 2

AMRAP 6:

  • Ketlebell Swing (53/35) x 25
  • Box Jump Over (24/20) x 25

Rest 4 Mins

AMRAP 5:

  • Front Squat (95/65) x 15
  • Hang Power Clean (95/65) x 15
  • Push Press (95/65) x 15

Rest 3 Mins

For Time:

  • Run x 800m or Row x 1000m

*Focus on overall pacing with this (i.e don’t go all out on first 2 AMRAPs).

Please Note Our Holiday Schedule Changes
  • Mon 12/19 – Fri 12/23: Regular Schedule!
  • Sat 12/14: Open Gym only from 9:00-11:00AM.
  • 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!

Wednesday Workout: Jerk Tech Work, OTM, Core

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STRENGTH

5 Sets: 3x Push Jerk + 2x Split Jerk

*Do touch and go reps if possible.  Start at light/moderate weight and build as you are able. If you are sore from the “12 Days” WOD, go a little lighter today and focus on technique.

WOD

Level 1

EMOM 14:

  • Even: 30 Seconds Row for Calories
  • Odd: 30 Seconds Jump Rope Singles (or substitute slam balls)

Level 2

EMOM 14:

  • Even: 30 Seconds Row for Calories
  • Odd: 30 Seconds Double Unders

*Record lowest number of cals, and lowest number of double unders. This is 30 seconds on, 30 seconds off for 14 minutes.

CASH OUT

5 sets: 10x Ring Row, 10-20x Hollow Rock (scale to modified hollow body hold if necessary for up to 30 seconds)

Please Note Our Holiday Schedule Changes
  • Mon 12/19 – Fri 12/23: Regular Schedule!
  • Sat 12/14: Open Gym only from 9:00-11:00AM.
  • 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!

Tuesday Workout: 12 Days of CF

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WOD

“The 12 Days of CrossFit”

  1. Power Snatch (95/65)
  2. Box Jump (30″/24″)
  3. Handstand Push-up
  4. Chest to Bar Pull-up
  5. Burpee
  6. Front Rack Lunge (95/65) – 3/side
  7. Toes to Bar
  8. Wall Ball (20/14)
  9. Slam Ball (30/20)
  10. Kettlebell Swing (70/53)
  11. Row (calories)
  12. Squat Clean Thruster (95/65)

Level 1 Variation

  1. Dumbbell Snatch (1/arm)
  2. Box Step Up
  3. Push-up
  4. Ring Row
  5. Burpee
  6. BW Lunge or Lunge with Dumbbells
  7. V-up or Abmat Sit-up
  8. Wall Ball to 9′
  9. Slam Ball
  10. Russian Kettlebell Swing
  11. Row (calories)
  12. Dumbbell Thruster

Other Notes

  • The rep scheme follows the song: 1, 2-1, 3-2-1, 4-3-2-1, 5-4-3-2-1, etc.
  • Rowers will be set up on either ends of the room – rowers are first come first serve for all classes – do not set up the rowers near your station (unless small class) as this will take up too much space.
  • Be mindful of people working out around you!
  • Wear your best ugly Christmas sweater!! If you make it the entire workout wearing it, subtract 2 minutes from your time : )
Please Note Our Holiday Schedule Changes
  • Mon 12/19 – Fri 12/23: Regular Schedule!
  • Sat 12/14: Open Gym only from 9:00-11:00AM.
  • 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!

Monday Workout + Schedule Updates

Thank you to our amazing CrossFit Charlottesville community for making 2016 such a great year.  We had a lot of fun celebrating at Kardinal Hall this past weekend with everyone!

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Please Note Our Holiday Schedule Changes
  • Mon 12/19 – Fri 12/23: Regular Schedule!
  • Sat 12/14: Open Gym only from 9:00-11:00AM.
  • 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!

MONDAY WOD

STRENGTH

Front Squat, 5 sets of 3

*Work around 80-85%

WOD

Level 1

AMRAP 7:

  • Burpee x 9
  • Deadlift x 7
  • Hang Power Clean x 5
  • Push Press x 3

Level 2

AMRAP 7:

  • Burpee Over the Bar x 9
  • Deadlift (135/95) x 7
  • Power Clean x 5
  • Push Jerk x 3

Friday Workout: Power Snatch, Push-up, Squat, Sit-up

End-of-year Party

Put December 17th on your calendars for the End-of-year / Superlatives / Awards Party Extravaganza. This year we will be going to Kardinal Hall from 2-5pm.
We will announce the Nutrition Challenge winners and Awards for a variety of Superlatives. Superlatives include “Gym Comedian”, “Best Attendance”, “Most Improved Male/Female”, and many more!! Please bring your spouse/significant other/kids, and come out to celebrate the end of another great year at CrossFit Charlottesville!  RSVP on Facebook Here!

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WOD

Level 1

AMRAP 18:

  • Hang Dumbbell Snatch x 10 (5/side)
  • Push-up x 12
  • Abmat Sit-up x 15
  • Air Squat x 18

*E3MOM (every 3 minutes): 200m row (i.e. at 3, 6, 9, 12, 15)

Level 2

AMRAP 18:

  • Power Snatch (95/65) x 9
  • Push-up x 12
  • Abmat Sit-up x 15
  • Air Squat x 18

*E3MOM (every 3 minutes): 200m row (i.e. at 3, 6, 9, 12, 15)

CASH OUT

  1. Side Plank Tabata (8 rounds total, 4 on each side)
  2. Mobilize lats (foam roll and band mobilization)

 

Thursday Workout: TGU, OHS, Row Intervals

End-of-year Party

Put December 17th on your calendars for the End-of-year / Superlatives / Awards Party Extravaganza. This year we will be going to Kardinal Hall from 2-5pm.
We will announce the Nutrition Challenge winners and Awards for a variety of Superlatives. Superlatives include “Gym Comedian”, “Best Attendance”, “Most Improved Male/Female”, and many more!! Please bring your spouse/significant other/kids, and come out to celebrate the end of another great year at CrossFit Charlottesville!  RSVP on Facebook Here!

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SKILL/WARM-UP

Review Turkish Get-up, then 6 Minute AMRAP with light/moderate weight

This is for quality, not quantity.  Switch hands whenever you want. No record, just move and move well.

STRENGTH

Overhead Squat, 5 x 5

*Start around 70%, and build as you are able to.  If necessary, scale to Front Squats.

CONDITIONING

3 Sets:

  • Row x 500m
  • Rest 2 Minutes

If you are feeling beat up today, consider doing a 2k recovery row.