Saturday, November 10th

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

Skill Practice: Rope Climbs & HS Walk

then,

Buy In: 5 Rope Climbs to 15′

3 Rounds of:

50ft HS Walk (Scaled to 100ft Bear Crawl)

25-KBS (53/35)

20-GHD Situps

Cash Out: 5 Rope Climbs to 15′

For time.

*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, November 9th

Rest Day.

*We are doing another Nutrition Seminar this 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

Thursday, November 8th

Clean Grip Deadlifts 3×6@70% Max Clean

then,

11:00 AMRAP of:

5-Deadlifts (275/185)

7-K2E’s

9-Box Jumps (24/20)

*We are doing another Nutrition Seminar this 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, November 7th

Start of 4 Week Power Cycle

Snatch Grip High Pull 3×6@70% Snatch Max

Full Snatch 3×6@70% (touch and go)

then,

3 Rounds for time of:

250M Ski Erg

25-Power Snatch (75/55)

15-Bar Facing Burpee

*We are doing another Nutrition Seminar this 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, November 6th

2 Rounds for time of:

10-Bar Dips

10-Strict Chin Ups

10-GHD SItups

20-Double Unders

20-RIng Dips

20-Bodyweight Rows (lying under racked barbell at hip height)

20-V Ups

40-Double Unders

30-Pushups

30-Ring Rows

30-Situps

60-Double Unders

*We are doing another Nutrition Seminar this 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, November 5th

Rest Day.

*We are doing another Nutrition Seminar this 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, November 4th

25-Bear Complex (95/65)

50-CTB Pullups

50-Wall Balls (20/14)

50-OH Walking Lunges (45/25)

25-Bear Complex

For time.

(Bear Complex=Power Clean/Front Squat/Push Press/Back Squat/Push Press)

*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

Saturday, November 3rd

50/40 Calorie Assault Bike Buy In.

4 Rounds of:

20-DB S2OH (40/25)

20-Box Jump Overs (24/20)

200M Run

50/40 Calorie Assault Bike Cash Out.

For time.

*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

Friday, November 2nd

5 Rounds for time of:

500M Row

15-T2B

15-Hang Power Cleans (95/65)

15-Front Squats (95/65)

*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

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