Wednesday Workout: AMRAP 10s

Thanksgiving “Turkey Purger”: If you are bringing friends or family with you to the workout on Thursday, please have them sign up prior to coming in HERE.

Hoodies: Did you see the Hoodie Pre-order Instructions?  Hoodies are $45, and will come in black or navy. Check it out HERE and please put in your size preference before 12/1/15!  Thanks!


Schedule Updates/Changes This Week:

  • Monday/Tuesday: Normal Schedule
  • Wednesday: Normal Schedule except following classes canceled – 615pm Essentials/Intro and 645pm CrossFit
  • Thursday: One class only at 10am – our annual “Turkey Purger”!
  • Friday: Open Gym from 11am-2pm

holiday member specials

WOD

Level 1

AMRAP 10:

  • Row x 12 Cals
  • V-Up x 9
  • Push-up x 6
  • Dumbbell Snatch x 6 (3/side)

Rest 5 Minutes

AMRAP 10:

  • Row x 12 Cals
  • Box Jump Step Down (18/12) x 9
  • Ring Row x 6
  • Dumbbell Thruster x 3

*Go as heavy as possible on Db Snatch and Thruster

Level 2

AMRAP 10:

  • Row x 12 Cals
  • Toe to Bar x 9
  • Strict Handstand Push-up x 6
  • Power Snatch (135/95) x 3

Rest 5 Minutes

AMRAP 10:

  • Row x 12 Cals
  • Box Jump Step Down (24/20) x 9
  • Chest to Bar Pull-up x 6
  • Thruster (135/95) x 3

Notes: Go for 90% effort on each AMRAP – not all out pace.  No step-ups for Level 2 on box jumps.

ANNOUNCEMENTS/UPCOMING EVENTS (CLICK ON HYPERLINKS BELOW!)

1. See our Facebook Events Page to see everything that’s going on in the coming month!

Tuesday Workout: FS, DU, KB Work

Did you see the Hoodie Pre-order Instructions?  Hoodies are $45, and will come in black or navy. Check it out HERE and please put in your size preference before 12/1/15!  Thanks!


Schedule Changes This Week:

  • Monday/Tuesday: Normal Schedule
  • Wednesday: Normal Schedule except following classes canceled – 615pm Essentials/Intro and 645pm CrossFit
  • Thursday: One class only at 10am – our annual “Turkey Purger”!
  • Friday: Open Gym from 11am-2pm

holiday member specials

STRENGTH

A. Front Squat, 5 sets of 2 reps at 31X1 Tempo, weight should be light/moderate (60-70%) to focus on tempo

WOD

Level 1

Buy-in:

  • Jump Rope Single x 100
  • Burpee x 10

Then, 3 Rounds of:

  • Russian Kettlebell Swing (35/25) x 15
  • Kettlebell Push Press (30/15) x 16 (8/side)
  • Goblet Squat (35/25) x 15

Cashout:

  • Jump Rope Single x 100
  • Burpee x 10

Level 2

Buy-in:

  • Double Under x 100

Then, 3 Rounds of:

  • Kettlebell Swing (53/35) x 20
  • Kettlebell Shoulder to Overhead (53/35) x 20 (10/side)
  • Goblet Squat (53/35) x 20

Cashout:

  • Double Under x 100

Time Cap: 16 Minutes – scale double unders appropriately

ANNOUNCEMENTS/UPCOMING EVENTS (CLICK ON HYPERLINKS BELOW!)

1. See our Facebook Events Page to see everything that’s going on in the coming month!

Monday Workout: DL, RD, One Time Through – schedule changes

Did you see the Hoodie Pre-order Instructions?  Hoodies are $45, and will come in black or navy. Check it out HERE and please put in your size preference before 12/1/15!  Thanks!


Schedule Changes This Week:

  • Monday/Tuesday: Normal Schedule
  • Wednesday: Normal Schedule except following classes canceled – 615pm Essentials/Intro and 645pm CrossFit
  • Thursday: One class only at 10am – our annual “Turkey Purger”!
  • Friday: Open Gym from 11am-2pm

holiday member specials

STRENGTH

A1. Deadlift, 3-5 x 5 sets, rest 30-60 seconds

A2. Ring Dip, 4-6 x 5 sets, rest 30-60 seconds

Work at moderate weight on deadlifts and focus on solid reps. Add weight to ring dips if able, and scale appropriately.

WOD

Level 1

Complete the Following for Time:

  • Hang Power Clean + Push Press x 10
  • Burpee x 15
  • Row x 15 Cals
  • Burpee x 15
  • Hang Power Clean + Push Press x 10

Level 2

Complete the Following for Time:

  • Ground to Overhead (155/105) x 10
  • Burpee over the bar x 15
  • Row x 20 Cals
  • Burpee over the bar x 15
  • Ground to Overhead (155/105) x 10

ANNOUNCEMENTS/UPCOMING EVENTS (CLICK ON HYPERLINKS BELOW!)

1. See our Facebook Events Page to see everything that’s going on in the coming month!

Sunday Competition Class 11.22.15

1) 8 minutes: hang power clean, power clean, power jerk, split jerk

2) Pause backsquat  5-5-5-5 (3 sec descent, 2 sec pause), strict MU AMRAP -2 after each set

3) AMRAP in 11min:

  • 6 KB snatch left
  • 6 KB snatch right
  • 12 no-push up burpees
  • 12 lunge steps with two KBs overhead
  • run 200m

 

Friday Workout: Weighted Pull-ups and 5 Rounds with Rest

Did you see the Hoodie Pre-order Instructions?  Hoodies are $45, and will come in black or navy. Check it out HERE and please put in your size preference before 12/1/15!  Thanks!

holiday member specials

STRENGTH

Weighted Pull-up, 3 sets of 5 reps

Go as heavy as you’re able to. Scale to appropriate pull-up variation

WOD

Level 1

3 Sets:

  • Slam Ball (20/15) x 10
  • Dumbbell Thruster (95/65) x 10
  • Burpee x 10
  • Row x 10 Cals
  • Rest 3 Minutes

Level 2

5 Sets:

  • Power Clean (95/65) x 10
  • Thruster (95/65) x 10
  • Burpee over the bar x 10
  • Row x 10 Cals
  • Rest 3 Minutes

Record slowest and fastest times on whiteboard, but keep track of your scores for each set for website or your own records

ANNOUNCEMENTS/UPCOMING EVENTS (CLICK ON HYPERLINKS BELOW!)

1. See our Facebook Events Page to see everything that’s going on in the coming month!

Hoodie Pre-order Instructions!

Hey CrossFit Charlottesville!

If you want one of these sleek looking hoodies to keep you warm this winter (see below), please make sure you order yours prior to 12/1/15! We will ONLY be doing a pre-order for the hoodies, so please make sure to submit your preferred size if you want one!  Hoodies are priced at $45, and you can pay upon pick-up (card, cash, or check).  The hoodies we are ordering are available in either Navy or Black (same color font) – please specify the color you want in the form.

Click button to access the order form:

Hoodie Pre-order Form!

Check the Design Below:

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Interested in the sizing? Click HERE

 

To reiterate, if you don’t place your order by 12/1/15, we won’t have a hoodie for you.  Don’t get left out!  Thanks, and see you in the gym!

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Order Form

Bring A Friend Day Team WOD! 11/19/15

Today is Bring a Friend Day!  Bring a friend to any class on our schedule.  If you are new to the gym, please make sure to fill out your information and sign up in advance HERE.

holiday member specials

STRENGTH

Strict Press, 3×3

If you don’t know your 1RM, build each set, otherwise work around 70-75%

WOD

In Teams of 2, AMRAP 18:

  • Wall Ball (20/14) x 30
  • Box Jump Step Down (24/20) x 30
  • Alternating Dumbbell Snatch (55/35) x 30 (15/side)
  • Run x 400m relay-style*

Notes: Each person must do minimum of 5 reps before switching (i.e. partners cannot alternate single reps on box jumps or db snatches). One person working at a time.

*Running is done in increments of 100m – P1 runs 100m, then P2 runs 100m, etc. – must tag building each time

If you want to substitute rowing for running – row x 500m in increments of 125m (use same rower)

Scale weights as needed (i.e. hang dumbbell snatch, etc.)

ANNOUNCEMENTS/UPCOMING EVENTS (CLICK ON HYPERLINKS BELOW!)

1. See our Facebook Events Page to see everything that’s going on in the coming month!

Special Holiday Membership Offers

$109/Month for 12 Months if you sign up online by December 31! January 16!

CrossFit Charlottesville is offering an awesome unlimited membership special for new members.  If you sign up online by January 16, you can lock in a 12 month membership agreement at only $109/month!  This membership gives you access to unlimited classes per week and one of the most knowledgeable fitness communities in Charlottesville.  You can sign up in person to get this membership special, or click below to sign up and purchase online at our membership site.  

PLEASE NOTE that we can adjust the start date for your membership, but in order to change the start date you must sign up in person or contact us prior to checking out online. The only restrictions are it must be purchased by January 16 – extended from December 31, 2015 (membership must start by January 31, 2016) and it’s for new members only.  There are NO sign-up fees. Come talk to a trainer or contact us if you have any questions.  If you are a student, find about our hold policy for the summer break, too!

Click Below to Purchase Online!12moimagenew 6moimage

Read our FAQs or check out our website for more information. Read actual testimonials from our members to hear what people think.  See our Getting Started section for more info.

Membership Option for Students!

We also have an amazing offer for Students!  $499 for an unlimited membership to go through May 31, 2016!  The sooner you get set up, the more classes you can take advantage of!  This membership option is available for purchase in the gym only – please contact us or drop in for an intro class and we’ll be happy to answer any questions you have!

CrossFit Charlottesville has been in operation for over 6 years; our experience is unmatched in Charlottesville.  We offer CrossFit, Olympic Weightlifting (C’ville Strength), and Bootcamp classes (C’ville Burn), so there is something for everyone.  Come check out our facility during one of our FREE INTRO CLASSES and try it for yourself before signing up.

REGISTER FOR AN INTRO

Monday at 6:15pm

Wednesday at 6:15pm

Saturday at Noon

Check out this video to learn more about our gym and hear from a few of our members: Click Here to Watch It On YouTube

Wednesday Workout: Snatch/HSPU, AMRAP 6s

Reminder: Thursday is our last bring-a-friend day of the year!  Feel free to bring a friend (or two!) to any class!  Make sure they sign up ahead of time by going here.

STRENGTH

OTM 10:

  • Even Minutes: Power Snatch x 4 (135/95)*
  • Odd Minutes: Strict Handstand Push-up x 5-7, Kipping x 6-8, or Handstand Hold x 30 seconds

*Aim for 60-70% of your 1RM – should be touch and go reps if possible

Scale to Hang Power Snatch if necessary

WOD

Level 1

AMRAP 6:

  • Row x 150m
  • Goblet Squat x 15

Rest 3 Mins

AMRAP 6:

  • Run x 100m
  • V-Up x 15

Level 2

AMRAP 6:

  • Row x 150m*
  • Overhead Squat (95/65) x 15

Rest 3 Mins

AMRAP 6:

  • Run x 100m
  • Toe to Bar x 15

*must re-set rower each round

ANNOUNCEMENTS/UPCOMING EVENTS (CLICK ON HYPERLINKS BELOW!)

1. See our Facebook Events Page to see everything that’s going on in the coming month!

Tuesday Workout: OTM PC+PJ, 30s for Time

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STRENGTH

OTM 7:

  • Power Clean + Push Jerk x 3 (touch and go reps if possible)*

*Start around 60-70% of 1RM from last week and build as able

Notes: Scale to Hang Power Clean + Push Press if necessary

WOD

Level 1

Complete the Following For Time:

  • Jump Rope Single x 100
  • Burpee x 10
  • Deadlift (85/45) x 20
  • Burpee Box Step Up (18/12) x 20
  • Hang Dumbbell Squat Clean x 20
  • Burpee x 10
  • Jump Rope Single x 100

Level 2

Complete the Following For Time:

  • Double Under x 100
  • Deadlift (135/95) x 30
  • Burpee Box Jump (24/20) x 30
  • Hang Squat Clean (135/95) x 30
  • Double Under x 100

15 Minute Time Cap.

EXTRA WORK

  • Muscle Ups – 3 sets of 5-7 reps (do strict if you’re able)

Scale to most challenging pull variation – i.e. weighted pull-ups, strict pull-ups, strict banded pull-ups, etc.

The “Extra Work” is going to be added in from time to time as something to complete on your own or with the guidance of the trainer if time permits during class.

ANNOUNCEMENTS/UPCOMING EVENTS (CLICK ON HYPERLINKS BELOW!)

1. See our Facebook Events Page to see everything that’s going on in the coming month!