Tuesday, September 10th

Crossfit the Ville'

Make Up Day. *If you missed a Test Day this is the last chance to make it up!

*This Friday from 3-? Bluegrass Bodyfat Testing will be set up to do body fat tests for just $30 ($25 for GG competitors)!  This is a $15-$20 savings off their normal prices so take advantage of this deal!  You will get wet so bring swimwear or workout clothes and a towel. http://www.bluegrassbftest.com

*This Friday’s 6pm class will be cancelled so that we can set up for our Granite Games Throwdown.  Any help with setting up would be greatly appreciated!

*This Saturday is our Granite Games Fall Throwdown!  Come out and cheer on the teams competing and check out our Vendors!  First heat starts at 9:00am.

 

Monday, September 9th

Crossfit the Ville'

Deload Week

Single Arm DB OHS 3×12/arm

Single Leg BLB on Ball 3×12/leg

then,

5 Rounds for time of:

20-DB Snatch (10/arm, 50/35#)

15-Box Jump Overs (24/20″)

10-GHD Situps

*This Friday from 3-? Bluegrass Bodyfat Testing will be set up to do body fat tests for just $30 ($25 for GG competitors)!  This is a $15-$20 savings off their normal prices so take advantage of this deal!  You will get wet so bring swimwear or workout clothes and a towel. http://www.bluegrassbftest.com

*This Friday’s 6pm class will be cancelled so that we can set up for our Granite Games Throwdown.  Any help with setting up would be greatly appreciated!

*This Saturday is our Granite Games Fall Throwdown!  Come out and cheer on the teams competing and check out our Vendors!  First heat starts at 9:00am.

Sunday, September 8th

Crossfit the Ville'

Deload Week

Skill Practice: Kipping (pullups, butterfly pullups, t2b, k2e)

then,

Buy In: 1 Lap Run

3 Rounds of:

10-CTB Pullups

10-Burpees

10-T2B

10-Burpees

10-Pullups

10-Burpees

10-K2E

10-Burpees

Cash Out: 1 Lap Run

For time.

*Today is your last chance to get your team registered for the Granite Games Fall Throwdown here at The Ville on September 14th!  We’re going to take 1 more team so sign up today!

Learn more about the Throwdown here:  https://thegranitegames.com/about-throwdowns/   

Saturday, September 7th

Crossfit the Ville'

Last Day of Test Week

-Deadlifts to a 1RM

-Max Height Box Jump

-1 attempt, max HSPU’s (scaled to max pushups)

-1 attempt, max Bar Muscle Ups

-1000M Ski Erg for time.

 

*Time is running out to get your team registered for the Granite Games Fall Throwdown here at The Ville September 14th!  We’re going to take 1 more team so if you want in register soon or you’ll miss out.  Cut off is this Sunday.

Learn more about the Throwdown here:  https://thegranitegames.com/about-throwdowns/   

Friday, September 6th

Crossfit the Ville'

Test Week

Make Up Day.

Missed a Test Day?  Make it up today!  Tomorrow’s the last day of test week.

*Time is running out to get your team registered for the Granite Games Fall Throwdown here at The Ville September 14th!  We’re going to take 1 more team so if you want in register soon or you’ll miss out.  Cut off is this Sunday.

Learn more about the Throwdown here:  https://thegranitegames.com/about-throwdowns/   

Thursday, September 5th

Crossfit the Ville'

Test Week

Power Clean to 1RM

Full Clean to 1RM

then,

“Fran”

21-15-9 reps each of:

Thrusters (95/65)

Pullups

for time.

*Time is running out to get your team registered for the Granite Games Fall Throwdown here at The Ville September 14th!  We’re going to take 1 more team so if you want in register soon or you’ll miss out.

Learn more about the Throwdown here:  https://thegranitegames.com/about-throwdowns/   

Wednesday, September 4th

Crossfit the Ville'

Test Week

Bench Press to a 1RM

Pendlay Row to a 2RM (strict, plates touch the ground and the upper ribcage each rep)

Shoulder Press to a 1RM

then,

1 Mile Run for time.

*Run is from the end of our building (Spectrum S&S side) to Floyd Street and back.

*Time is running out to get your team registered for the Granite Games Fall Throwdown here at The Ville September 14th!  We’re going to take 1 more team so if you want in register soon or you’ll miss out.

Learn more about the Throwdown here:  https://thegranitegames.com/about-throwdowns/