Thursday, November 1st

Rest Day.

*We are doing another Nutrition Seminar on Saturday, November 10th so if you missed the first one make plans to be here on the 10th!  We’ll start at 11:15 and go for about an hour and a half.

*November 17th-18th CrossFit the Ville will be hosting a USAW Weightlifting Level 1 Coaching Certification Course!  The Scope and Sequence of this course includes the teaching progressions of the Snatch, Clean & Jerk, and all associated movements.  Participants will gain knowledge and experience of programming of training for both competitive weightlifters and for athletes using the weightlifting movements for strength and power development as it applies to their chosen sport.  

Lead Instructor: Mark Cannella, President and Head Coach of Columbus Weightlifting in Columbus, Ohio.  He has been part of the lifting community as an athlete, coach, administrator, and official for over 29 years.

This 2 day course is $499.  Those who complete this course will be awarded their USAW Level 1 Coaching Certificate.  

For more information contact Daniel@crossfittheville.org or

Mark Cannella at mark@columbusweightlifting.org.

Click the link below to register: 

https://webpoint.usaweightlifting.org/wp15/Events2/Registrations/Register.wp?rgs_EventID=168977

Wednesday, October 31st

Happy Halloween!

25:00 AMRAP of:

40-Double Unders

20-Thrusters (75/55)

10-GHD Situps

5-Wall Walks

*We are doing another Nutrition Seminar on Saturday, November 10th so if you missed the first one make plans to be here on the 10th!  We’ll start at 11:15 and go for about an hour and a half.

*November 17th-18th CrossFit the Ville will be hosting a USAW Weightlifting Level 1 Coaching Certification Course!  The Scope and Sequence of this course includes the teaching progressions of the Snatch, Clean & Jerk, and all associated movements.  Participants will gain knowledge and experience of programming of training for both competitive weightlifters and for athletes using the weightlifting movements for strength and power development as it applies to their chosen sport.  

Lead Instructor: Mark Cannella, President and Head Coach of Columbus Weightlifting in Columbus, Ohio.  He has been part of the lifting community as an athlete, coach, administrator, and official for over 29 years.

This 2 day course is $499.  Those who complete this course will be awarded their USAW Level 1 Coaching Certificate.  

For more information contact Daniel@crossfittheville.org or

Mark Cannella at mark@columbusweightlifting.org.

Click the link below to register: 

https://webpoint.usaweightlifting.org/wp15/Events2/Registrations/Register.wp?rgs_EventID=168977

Tuesday, October 30th

10:00 EMOM of:

150M Run (to Power Train sign and back)

then,

10:00 EMOM of:

150/100M Ski Erg

5-KBS (53/35)

then,

10:00 EMOM of:

8-SDHP (75/55)

5-Burpees

(no rest between emom’s)

*We are doing another Nutrition Seminar on Saturday, November 10th so if you missed the first one make plans to be here on the 10th!  We’ll start at 11:15 and go for about an hour and a half.

*November 17th-18th CrossFit the Ville will be hosting a USAW Weightlifting Level 1 Coaching Certification Course!  The Scope and Sequence of this course includes the teaching progressions of the Snatch, Clean & Jerk, and all associated movements.  Participants will gain knowledge and experience of programming of training for both competitive weightlifters and for athletes using the weightlifting movements for strength and power development as it applies to their chosen sport.  

Lead Instructor: Mark Cannella, President and Head Coach of Columbus Weightlifting in Columbus, Ohio.  He has been part of the lifting community as an athlete, coach, administrator, and official for over 29 years.

This 2 day course is $499.  Those who complete this course will be awarded their USAW Level 1 Coaching Certificate.  

For more information contact Daniel@crossfittheville.org or

Mark Cannella at mark@columbusweightlifting.org.

Click the link below to register: 

https://webpoint.usaweightlifting.org/wp15/Events2/Registrations/Register.wp?rgs_EventID=168977

Monday, October 29th

Overhead Squats 2-2-2-2-2@90% 1RM

then,

12:00 AMRAP of:

5-Full Snatch (95/65)

7-Ring Muscle Ups

9-HSPU’s

*We are doing another Nutrition Seminar on Saturday, November 10th so if you missed the first one make plans to be here on the 10th!  We’ll start at 11:15 and go for about an hour and a half.

*November 17th-18th CrossFit the Ville will be hosting a USAW Weightlifting Level 1 Coaching Certification Course!  The Scope and Sequence of this course includes the teaching progressions of the Snatch, Clean & Jerk, and all associated movements.  Participants will gain knowledge and experience of programming of training for both competitive weightlifters and for athletes using the weightlifting movements for strength and power development as it applies to their chosen sport.  

Lead Instructor: Mark Cannella, President and Head Coach of Columbus Weightlifting in Columbus, Ohio.  He has been part of the lifting community as an athlete, coach, administrator, and official for over 29 years.

This 2 day course is $499.  Those who complete this course will be awarded their USAW Level 1 Coaching Certificate.  

For more information contact Daniel@crossfittheville.org or

Mark Cannella at mark@columbusweightlifting.org.

Click the link below to register: 

https://webpoint.usaweightlifting.org/wp15/Events2/Registrations/Register.wp?rgs_EventID=168977

Sunday, October 28th

(Rest Day)

*Today we’re having our annual Halloween WOD!  Come to workout in your best costume, there will be prizes!  Free to all so you can bring a friend as well.

1 Lap Run

100 Single Unders

75 Situps

60 KBS (53/35)

45 Pushups

30 Ring Rows

15 Calorie Row

*There will be 2 groups, Alive and Zombies.

Alive group starts the wod 3:00 before the Zombies.

Zombies must catch at least one Alive person of there is a 25 burpee penalty after the wod.

If you are an Alive person and get caught by any Zombie you must do the 25 burpee penalty.

*November 17th-18th CrossFit the Ville will be hosting a USAW Weightlifting Level 1 Coaching Certification Course!  The Scope and Sequence of this course includes the teaching progressions of the Snatch, Clean & Jerk, and all associated movements.  Participants will gain knowledge and experience of programming of training for both competitive weightlifters and for athletes using the weightlifting movements for strength and power development as it applies to their chosen sport.  

Lead Instructor: Mark Cannella, President and Head Coach of Columbus Weightlifting in Columbus, Ohio.  He has been part of the lifting community as an athlete, coach, administrator, and official for over 29 years.

This 2 day course is $499.  Those who complete this course will be awarded their USAW Level 1 Coaching Certificate.  

For more information contact Daniel@crossfittheville.org or

Mark Cannella at mark@columbusweightlifting.org.

Click the link below to register: 

https://webpoint.usaweightlifting.org/wp15/Events2/Registrations/Register.wp?rgs_EventID=168977

Saturday, October 27th

*Today is Nightmare in NULU!  From 1-4pm kids can Trick or Treat here at The Ville along with all the other NULU shops.  There will also be a Kids Zone and Face Painting.  The Nightmare will continue until the evening for all other activities.

**The Making Strides Against Breast Cancer walk is this morning starting at 9:30am.  The walk will be traveling down Main Street so you may want to try to arrive earlier than usual for class and park on a side street.  There will be no parking on Main Street.

Bench Press 2-2-2-2-2@90% 1RM

Single Arm DB Rows 4-4-4-4-4/arm

then,

5 Rounds for time of:

50ft Bear Crawl

10-Shoulder Press (95/65)

50ft Burpee Broad Jump

10-L Pullups

*Tomorrow (Sunday) we’re having our annual Halloween WOD!  Come to workout in your best costume, there will be prizes!  Free to all so you can bring a friend as well.

*November 17th-18th CrossFit the Ville will be hosting a USAW Weightlifting Level 1 Coaching Certification Course!  The Scope and Sequence of this course includes the teaching progressions of the Snatch, Clean & Jerk, and all associated movements.  Participants will gain knowledge and experience of programming of training for both competitive weightlifters and for athletes using the weightlifting movements for strength and power development as it applies to their chosen sport.  

Lead Instructor: Mark Cannella, President and Head Coach of Columbus Weightlifting in Columbus, Ohio.  He has been part of the lifting community as an athlete, coach, administrator, and official for over 29 years.

This 2 day course is $499.  Those who complete this course will be awarded their USAW Level 1 Coaching Certificate.  

For more information contact Daniel@crossfittheville.org or

Mark Cannella at mark@columbusweightlifting.org.

Click the link below to register: 

https://webpoint.usaweightlifting.org/wp15/Events2/Registrations/Register.wp?rgs_EventID=168977

Friday, October 26th

Back Squat 2-2-2-2-2@90% 1RM

DB Stiff Leg Deadlifts 4-4-4-4-4

then,

30-20-10 reps each of:

Pistols (total)

T2B

Calorie Assault Bike

*This Saturday is Nightmare in NULU.  From 1-4pm kids can Trick or Treat here at The Ville along with all the other NULU shops.  There will also be a Kids Zone and Face Painting.  The Nightmare will continue until the evening for all other activities.

 

*Sunday we’re having our annual Halloween WOD!  Come to workout in your best costume, there will be prizes!  Free to all so you can bring a friend as well.

 

*November 17th-18th CrossFit the Ville will be hosting a USAW Weightlifting Level 1 Coaching Certification Course!  The Scope and Sequence of this course includes the teaching progressions of the Snatch, Clean & Jerk, and all associated movements.  Participants will gain knowledge and experience of programming of training for both competitive weightlifters and for athletes using the weightlifting movements for strength and power development as it applies to their chosen sport.  

Lead Instructor: Mark Cannella, President and Head Coach of Columbus Weightlifting in Columbus, Ohio.  He has been part of the lifting community as an athlete, coach, administrator, and official for over 29 years.

This 2 day course is $499.  Those who complete this course will be awarded their USAW Level 1 Coaching Certificate.  

For more information contact Daniel@crossfittheville.org or

Mark Cannella at mark@columbusweightlifting.org.

Click the link below to register: 

https://webpoint.usaweightlifting.org/wp15/Events2/Registrations/Register.wp?rgs_EventID=168977

Thursday, October 25th

Push Press 2-2-2-2-2@90% 1RM

Barbell Rows 2-2-2-2-2@90% 1RM

then, 10:00 EMOM of:

2-Push Jerks, 5 Burpees (odd minutes)

2-Split Jerks, 5 Burpees (even minutes)

*using 80% Jerk 1RM

then at 12:00,

3 rounds for time of:

15-Box Jump Overs (24/20)

15-KBS (53/35)

*This Saturday is Nightmare in NULU.  From 1-4pm kids can Trick or Treat here at The Ville along with all the other NULU shops.  There will also be a Kids Zone and Face Painting.  The Nightmare will continue until the evening for all other activities.

*Sunday we’re having our annual Halloween WOD!  Come to workout in your best costume, there will be prizes!  Free to all so you can bring a friend as well.

*November 17th-18th CrossFit the Ville will be hosting a USAW Weightlifting Level 1 Coaching Certification Course!  The Scope and Sequence of this course includes the teaching progressions of the Snatch, Clean & Jerk, and all associated movements.  Participants will gain knowledge and experience of programming of training for both competitive weightlifters and for athletes using the weightlifting movements for strength and power development as it applies to their chosen sport.  

Lead Instructor: Mark Cannella, President and Head Coach of Columbus Weightlifting in Columbus, Ohio.  He has been part of the lifting community as an athlete, coach, administrator, and official for over 29 years.

This 2 day course is $499.  Those who complete this course will be awarded their USAW Level 1 Coaching Certificate.  

For more information contact Daniel@crossfittheville.org or

Mark Cannella at mark@columbusweightlifting.org.

Click the link below to register: 

https://webpoint.usaweightlifting.org/wp15/Events2/Registrations/Register.wp?rgs_EventID=168977

Wednesday, October 24th

Rest Day.

*November 17th-18th CrossFit the Ville will be hosting a USAW Weightlifting Level 1 Coaching Certification Course!  The Scope and Sequence of this course includes the teaching progressions of the Snatch, Clean & Jerk, and all associated movements.  Participants will gain knowledge and experience of programming of training for both competitive weightlifters and for athletes using the weightlifting movements for strength and power development as it applies to their chosen sport.  

Lead Instructor: Mark Cannella, President and Head Coach of Columbus Weightlifting in Columbus, Ohio.  He has been part of the lifting community as an athlete, coach, administrator, and official for over 29 years.

This 2 day course is $499.  Those who complete this course will be awarded their USAW Level 1 Coaching Certificate.  

For more information contact Daniel@crossfittheville.org or

Mark Cannella at mark@columbusweightlifting.org.

Click the link below to register: 

https://webpoint.usaweightlifting.org/wp15/Events2/Registrations/Register.wp?rgs_EventID=168977

Tuesday, October 23rd

Front Squat 2-2-2-2-2@90% 1RM

Single Leg Bent Leg Bridge 4-4-4-4-4/leg

then,

4 Rounds for time of:

200M Run

8 Full Cleans (155/105)

 

*November 17th-18th CrossFit the Ville will be hosting a USAW Weightlifting Level 1 Coaching Certification Course!  The Scope and Sequence of this course includes the teaching progressions of the Snatch, Clean & Jerk, and all associated movements.  Participants will gain knowledge and experience of programming of training for both competitive weightlifters and for athletes using the weightlifting movements for strength and power development as it applies to their chosen sport.  

Lead Instructor: Mark Cannella, President and Head Coach of Columbus Weightlifting in Columbus, Ohio.  He has been part of the lifting community as an athlete, coach, administrator, and official for over 29 years.

This 2 day course is $499.  Those who complete this course will be awarded their USAW Level 1 Coaching Certificate.  

For more information contact Daniel@crossfittheville.org or

Mark Cannella at mark@columbusweightlifting.org.

Click the link below to register: 

https://webpoint.usaweightlifting.org/wp15/Events2/Registrations/Register.wp?rgs_EventID=168977