The end of an era

CrossFit the Ville is now officially closed for business at 721 E Main St. We want to sincerely thank each and every member past and present for all the fond memories. Since starting CrossFit Louisville East in 2009 and CrossFit the Ville in 2011 thousands of members have graced our doors. We are honored to have been, and continue to be, a part of the CrossFit community in Louisville.

I will focus more on my Personal Training clients, which I’ve been doing since 1997, but the CrossFit methodology will continue to play a role in my coaching as well as my personal workouts. If you have interest in personal training please email: TrainerDaniel75@gmail.com

Stay fit Louisville!

-Daniel

Saturday, January 29th

The last wod at CrossFit The Ville…

Partner WOD 1-29-2022

100-Calorie Row

29-Pullups

20-Power Snatch (115/75)

22-Burpees Over Bar

100-Calorie Assault Bike

29-T2B

20-S2OH (135/95)

22-Burpees Over Bar

100-Situps

29-HSPU’s

20-Power Cleans (155/105)

22-Burpees Over Bar

100-Wall Balls (20/14)

29-KBS’s (53/35)

20-Deadlifts (225/155)

22-Burpees Over Bar

for time.

All members and former members are invited to do this wod at 9:00 & 10:15. If 10:15 fills up we’ll do an 11:30 as well. If you are a former member and want to attend please email us.

Friday, January 28th

Banded Good Mornings 3×12

Single Leg Plank 3x:30/leg

then,

Deadlifts 4×4@80%1Rm

then,

15:00 amrap:

15-Calorie Row

15-Deadlifts (225/155)

15-GHD Situps

*Tomorrow is our last workout here at CrossFit the Ville! Our Partner workout is at 9:00 & 10:15 and all members and former members are welcome. If you are a former member who would like to attend please email Daniel@crossfittheville.org. If the 10:15 class fills up we will have an 11:30 class as well.

Thursday, January 27th

Front Squats 4×4@80% 1RM

Glute Ham Raise 4×4 (weighted if possible)

then,

4 rounds for time of:

50-Double Unders

10-Power Cleans (135/95)(RX+ 155/105)

15-Calorie Ski Erg

Wednesday, January 26th

Bench Press 4×4@80%1RM

Strict Pullups (Weighted if possible) 4×4

then,

3 rounds of,

10-Devils Press (35’s/25’s)(RX+ 50’s/35’s)

20-Pullups

1:00 rest

for total time (including the 2:00 rest).

Tuesday, January 25th

Double Bounce Back Squats 4×6@50-60%1RM

Single Leg Bent Leg Bridge on Ball 4×6/leg

then,

For time:

10-Calorie Assault Bike

5-Back Squats (245/165)(RX+ 275/185)

20-Calorie Assault Bike

10-Back Squats (185/125)(RX+225/155)

40-Calorie Assault Bike

20-Back Squats (135/95)(RX+185/125)

Monday, January 24th

Push Jerk 4×6@70% 1RM

Bent Side Laterals 4×12

then,

21-15-9:

S2OH (115/75)(Rx+ 135/95)

Calorie Row

Burpees Over Rower

*compare to 4/8/21

Sunday, January 23rd

Rest Day.

Saturday, January 22nd

Make Up Day.

Friday, January 21st

Power Snatch 4×6@70%1rm

Overhead Band Pull Aparts 4×12

then,

21-15-9:

Calorie Assault Bike

OHS (115/75)(Rx+ 135/95)

K2E’s

for time.