Wednesday Workout: Weighted Pull-ups and Short AMRAP repeats

STRENGTH

Weighted Pull-up, supinated grip, 8-8-8

WOD

Level 1

3 Total Sets, rest 1 minute between each set:

AMRAP 3:

  • Goblet Squat x 10
  • Burpee Box Step Up (18/12) x 10

Level 2

3 Total Sets, rest 1 minute between each set:

AMRAP 3:

  • Squat Clean (115/85) x 10
  • Burpee Box Jump (24/20) x 10

Notes: Try to be consistent across the three sets if possible.  Record score for each set.

ANNOUNCEMENTS

PAINTBALLLLL!!

We are heading down to ZwackerZ Paintball on Sunday, November 16 to play paintball! This is going to be a lot of fun, even if you’ve never played before! The place is about 35 miles south of Charlottesville in Dillwyn, VA. We’ll meet up at the gym to carpool that morning around 10am. The venue is open from 11am-5pm so feel free to bring snacks or lunch with you.  RSVP HERE or write your name down on the sign-up sheet in the gym

Tuesday Workout: Veteran’s Day “DT”

American-Flag_shutterstock_52044700 We will be doing the Hero WOD “DT” today in honor of our veterans.

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009, supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and son T.J.

WOD

Level 1

3 rounds for time:

  • DB Deadlift (30/20# each hand) x 12
  • DB Hang Power Clean x 9
  • DB Push Jerk x 6

Level 2

“DT”

5 rounds for time:

  • Deadlift (155/105#) x 12
  • Hang Power Clean x 9
  • Push Jerk x 6

Compare to here

ANNOUNCEMENTS

PAINTBALLLLL!!

We are heading down to ZwackerZ Paintball on Sunday, November 16 to play paintball! This is going to be a lot of fun, even if you’ve never played before! The place is about 35 miles south of Charlottesville in Dillwyn, VA. We’ll meet up at the gym to carpool that morning around 10am. The venue is open from 11am-5pm so feel free to bring snacks or lunch with you.  RSVP HERE or write your name down on the sign-up sheet in the gym

Monday Workout: Back Squat and an AMRAP

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STRENGTH

Back Squat, 2-2-2

WOD

Level 1

AMRAP 10:

  • Run x 200m
  • Wall Ball to 9′ (14/8) x 15
  • Russian Kettlebell Swing (40/20) x 15
  • Run x 100m
  • Wall Ball x 10
  • Russian Kettlebell Swing x 10

Level 2

AMRAP 10:

  • Run x 200m
  • Wall Ball to 10′ (20/14) x 15
  • Kettlebell Swing (53/35) x 15
  • Run x 100m*
  • Wall Ball x 10
  • Kettlebell Swing x 10

Notes: *For 100m run, go out to the street (Belleview) and back.

ANNOUNCEMENTS

PAINTBALLLLL!!

We are heading down to ZwackerZ Paintball on Sunday, November 16 to play paintball! This is going to be a lot of fun, even if you’ve never played before! The place is about 35 miles south of Charlottesville in Dillwyn, VA. We’ll meet up at the gym to carpool that morning around 10am. The venue is open from 11am-5pm so feel free to bring snacks or lunch with you.  RSVP HERE or write your name down on the sign-up sheet in the gym

Friday Workout: Rope Climbs, Wall Walks, Pull-ups, Burpees

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SKILL

Rope Climb Wrap Techniques

WOD

Level 1

5 Rounds for Time of:

  • Box Push-up x 8
  • Ring Row x 8
  • Burpee x 15

Level 2

5 Rounds for Time of:

  • Rope Climb x 3
  • Wall Walk x 4
  • Pull-up x 8
  • Burpee to 6″ Target x 15

Notes: Try to move at a consistent pace.  Scale wall walk reps if needed each round.

ANNOUNCEMENTS

We Are Wrapping Up Our 10th Nutrition Challenge – Let’s Celebrate!!

At 5:00 PM on Sunday, November 9th we will host our end of the 8-week Nutrition Challenge at the gym. Anyone is welcome to come to the Paleo Potluck, even if you did not participate in the challenge! Bring snacks, appetizers, entrees, or desserts, as long as they emphasize good-quality real food (meat, fish, veggies, fruits, nuts, seeds, etc.) and skip out on the bad stuff (processed sugar, gluten, etc.). We will supply utensils, plates, bowls, and paper towels. Bring your own beverage. RSVP HERE!

PAINTBALLLLL!!

We are heading down to ZwackerZ Paintball on Sunday, November 16 to play paintball! This is going to be a lot of fun, even if you’ve never played before! The place is about 35 miles south of Charlottesville in Dillwyn, VA. We’ll meet up at the gym to carpool that morning around 10am. The venue is open from 11am-5pm so feel free to bring snacks or lunch with you.  RSVP HERE or write your name down on the sign-up sheet in the gym

Thursday Workout: Ring Dips, and a Partner WOD

Paleo Potluck is this Sunday at 5pm. Bring an awesome dish to share and come join us!  RSVP on Facebook or just show up around 5.

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STRENGTH

Ring Dip, AMRAP(-1) x 3 sets, 20X0 Tempo

Notes: Strict ring dips.  Scale to band or parallettes on box.  Can also work on dip negatives and mix in push-ups.

WOD

In Teams of 2, AMRAP 10 of the following:

  • Dumbbell Snatch Alternating Arms (55/35) x 20 (10/arm)
  • Wall Ball (20/14) x 20
  • Toe to Bar x 20

Notes: Scale variations or weight of movements as needed.

ANNOUNCEMENTS

We Are Wrapping Up Our 10th Nutrition Challenge – Let’s Celebrate!!

At 5:00 PM on Sunday, November 9th we will host our end of the 8-week Nutrition Challenge at the gym. Anyone is welcome to come to the Paleo Potluck, even if you did not participate in the challenge! Bring snacks, appetizers, entrees, or desserts, as long as they emphasize good-quality real food (meat, fish, veggies, fruits, nuts, seeds, etc.) and skip out on the bad stuff (processed sugar, gluten, etc.). We will supply utensils, plates, bowls, and paper towels. Bring your own beverage. RSVP HERE!

PAINTBALLLLL!!

We are heading down to ZwackerZ Paintball on Sunday, November 16 to play paintball! This is going to be a lot of fun, even if you’ve never played before! The place is about 35 miles south of Charlottesville in Dillwyn, VA. We’ll meet up at the gym to carpool that morning around 10am. The venue is open from 11am-5pm so feel free to bring snacks or lunch with you.  RSVP HERE or write your name down on the sign-up sheet in the gym

Wednesday Workout: Barbell Fun, Run, Jump

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WOD

Level 1

AMRAP 18:

  • Front Squat (65/35) x 25
  • Run x 400m
  • Hang Power Clean (65/35) x 20
  • Jump Rope Single x 200
  • Shoulder to Overhead (65/35) x 15
  • Run x 400m

Level 2

AMRAP 18:

  • Overhead Squat (95/65) x 25
  • Run x 400m
  • Hang Power Clean (95/65) x 20
  • Double Under x 100
  • Shoulder to Overhead (95/65) x 15
  • Run x 400m

Notes: Pace yourself on the run and double unders, and break up the barbell movements as needed.

ANNOUNCEMENTS

We Are Wrapping Up Our 10th Nutrition Challenge – Let’s Celebrate!!

At 5:00 PM on Sunday, November 9th we will host our end of the 8-week Nutrition Challenge at the gym. Anyone is welcome to come to the Paleo Potluck, even if you did not participate in the challenge! Bring snacks, appetizers, entrees, or desserts, as long as they emphasize good-quality real food (meat, fish, veggies, fruits, nuts, seeds, etc.) and skip out on the bad stuff (processed sugar, gluten, etc.). We will supply utensils, plates, bowls, and paper towels. Bring your own beverage. RSVP HERE!

PAINTBALLLLL!!

We are heading down to ZwackerZ Paintball on Sunday, November 16 to play paintball! This is going to be a lot of fun, even if you’ve never played before! The place is about 35 miles south of Charlottesville in Dillwyn, VA. We’ll meet up at the gym to carpool that morning around 10am. The venue is open from 11am-5pm so feel free to bring snacks or lunch with you.  RSVP HERE or write your name down on the sign-up sheet in the gym

Tuesday Workout: Power Cleans and KBS/Row Intervals

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STRENGTH

Power Clean, 1.1.1.1 x 3 sets

Notes: These are cluster sets – rest 10 seconds between each single, and 2 minutes between each set.  Each set must be the same weight, but add weight for later sets if possible.  The point is to work at a moderate/heavy weight with minimal rest between reps (i.e. 10 seconds) each set.

WOD

Level 1

3 Sets, 3 Minutes for Each Set:

  • Russian Kettlebell Swing (40/25) x 25
  • Row for Calories in remaining time
  • Rest 3 Minutes

Level 2

3 Sets, 3 Minutes for Each Set:

  • Kettlebell Swing (70/53) x 25
  • Row for Calories in remaining time
  • Rest 3 Minutes

Notes: Go for high effort on row, but not all out pace.  Record # calories rowed each set.

ANNOUNCEMENTS

We Are Wrapping Up Our 10th Nutrition Challenge – Let’s Celebrate!!

At 5:00 PM on Sunday, November 9th we will host our end of the 8-week Nutrition Challenge at the gym. Anyone is welcome to come to the Paleo Potluck, even if you did not participate in the challenge! Bring snacks, appetizers, entrees, or desserts, as long as they emphasize good-quality real food (meat, fish, veggies, fruits, nuts, seeds, etc.) and skip out on the bad stuff (processed sugar, gluten, etc.). We will supply utensils, plates, bowls, and paper towels. Bring your own beverage. RSVP HERE!

PAINTBALLLLL!!

We are heading down to ZwackerZ Paintball on Sunday, November 16 to play paintball! This is going to be a lot of fun, even if you’ve never played before! The place is about 35 miles south of Charlottesville in Dillwyn, VA. We’ll meet up at the gym to carpool that morning around 10am. The venue is open from 11am-5pm so feel free to bring snacks or lunch with you.  RSVP HERE or write your name down on the sign-up sheet in the gym

Monday Workout: Back Squats and a Bodyweight WOD

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STRENGTH

Back Squat, 4-3-2-4-3-2

Notes: Wave load to heavy double, rest 2 minutes between sets

WOD

Level 1

AMRAP 10:

  • Ring Row x 6
  • Push-up x 9
  • Abmat Sit-up x 12
  • Air Squat x 15

Level 2

AMRAP 10:

  • Pull-up x 6
  • Push-up x 9
  • Abmat Sit-up x 12
  • Air Squat x 15

ANNOUNCEMENTS

We Are Wrapping Up Our 10th Nutrition Challenge – Let’s Celebrate!!

At 5:00 PM on Sunday, November 9th we will host our end of the 8-week Nutrition Challenge at the gym. Anyone is welcome to come to the Paleo Potluck, even if you did not participate in the challenge! Bring snacks, appetizers, entrees, or desserts, as long as they emphasize good-quality real food (meat, fish, veggies, fruits, nuts, seeds, etc.) and skip out on the bad stuff (processed sugar, gluten, etc.). We will supply utensils, plates, bowls, and paper towels. Bring your own beverage. RSVP HERE!

PAINTBALLLLL!!

We are heading down to ZwackerZ Paintball on Sunday, November 16 to play paintball! This is going to be a lot of fun, even if you’ve never played before! The place is about 35 miles south of Charlottesville in Dillwyn, VA. We’ll meet up at the gym to carpool that morning around 10am. The venue is open from 11am-5pm so feel free to bring snacks or lunch with you.  RSVP HERE or write your name down on the sign-up sheet in the gym

Friday Workout: Double AMRAPs – Happy Halloween!

Happy Halloween!! Costumes aren’t required today, but they are strongly encouraged.  Wear your costume to the workout!

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Stefan we miss you man!

WOD

Level 1

AMRAP 6:

Squat Clean and Jump Rope “Up and Down” Ladder

  • 1-2-3-4-5-4-3-2-1… Dumbbell Hang Squat Cleans
  • 10-20-30-40-50-40-30-20-10… Jump Rope Singles

Rest 4 Minutes

AMRAP 6:

  • Burpee x 20
  • Wall Ball (14/10) x 15
  • Russian Kettlebell Swing heavy x 10

Level 2

AMRAP 6:

Squat Clean and Double Under “Up and Down” Ladder*

  • 1-2-3-4-5-4-3-2-1… Squat Cleans at 135/95
  • 10-20-30-40-50-40-30-20-10… Double Unders

Rest 4 Minutes

AMRAP 6:

  • Burpee x 20
  • Wall Ball (20/14) x 15
  • Deadlift (185/135) x 10

Notes: Try to move at a sustainable pace (i.e. 90% effort). On AMRAP 1, *Do 1 Squat Clean, then 10 Double Unders, 2 Squat Cleans, then 20 Double Unders, and so on and so forth.  If you make it down the ladder to set 1/10 start moving back up until time is up. If scaling to jump rope singles on Level 2, double the reps.  Record total reps on AMRAP 1, and rounds + reps on AMRAP 2.

ANNOUNCEMENTS

Halloween Bar Crawl on the Downtown Mall Tonight!!

Let’s dress up and hit the town for some grownup trick-or-treating also known as a bar crawl. So dress to impress and get ready for some Halloween fun!

We will start the night at Blue Light at 9pm and then let the night take us from there. If you have any bar suggestions for the night please share below! You can follow along with the gym by using #XFitCvilleHalloween on Instagram.

Best dressed costume will of course receive bragging rights and an honorable spot on the following week’s workout post.

Please help us improve the gym and serve you better by filling out this survey today!

Thursday Workout: OTM Work and Farmer Carry for Days

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STRENGTH

OTM 10

  • Even Minutes: Overhead Squat x 6
  • Odd Minutes: Chest to Bar Pull-up x 5-10

Notes: Take barbell from ground for overhead squats – choose weight that is challenging but doable for 5 sets of 6 reps.  Can full snatch first rep.  Scale chest to bar reps as needed as well as pull-up variation (i.e. chest to bar –> strict pull-up –> kipping pull-up –> ring row).

WOD

Level 1

For time:

  • Hand Release Push-up x 15
  • Farmer Carry x 100m
  • HR Push-up x 10
  • Farmer Carry x 100m
  • HR Push-up x 5
  • Farmer Carry x 100m

Level 2

For time:

  • Ring Dip x 20
  • Heavy Farmer Carry x 100m (to street and back)
  • Ring Dip x 15
  • Farmer Carry x 100m
  • Ring Dip x 10
  • Farmer Carry x 100m
  • Ring Dip x 5
  • Farmer Carry x 100m

Notes: Record farmer carry weight and total time.  Break up reps as needed to keep the reps quality on ring dips (i.e. shoulder must touch top of rings at bottom and elbows must come to full extension at the top).

ANNOUNCEMENTS

Halloween Bar Crawl on the Downtown Mall – October 31

Let’s dress up and hit the town for some grownup trick-or-treating also known as a bar crawl. So dress to impress and get ready for some Halloween fun!

We will start the night at Blue Light at 9pm and then let the night take us from there. If you have any bar suggestions for the night please share below! You can follow along with the gym by using #XFitCvilleHalloween on Instagram.

Best dressed costume will of course receive bragging rights and an honorable spot on the following week’s workout post.

Please help us improve the gym and serve you better by filling out this survey today!