Thursday, January 11th

Power Clean 2-2-2-2@90% 1RM

then,

10:00 EMOM of:

1-Power Clean

1-Hang Squat Clean

2-Front Squats

(using 80% 1RM of weakest movement)

then at minute 11:00,

3 Rounds for time of:

20-Burpees

20-Calorie Row

*This Saturday is our Free class at 9:00 & 10:00am so bring a friend!

*Saturday, January 13th is Cardinal Fitness Day at the Yum!.  The Cards play Virginia Tech at 4:00pm.  With the following link you can get discounted tickets as a CrossFit the Ville member!  After the game there will be a CrossFit wod on the court along with several other workout sessions.  Lets get a big group together and represent The Ville at the Yum center!  Family is invited as well.

https://fevo.me/fitday

Wednesday, January 10th

Skills Practice:

Rope Climbs (with legs, legless, l hold, etc)

HS Holds

then,

Buy In: 50ft HS Walk (Scaled to 150ft Bear Crawl)

5 Rounds of:

1-Rope Climb

15-KBS (53/35)

15-Walking Lunges/Leg

15-V Ups

15-Pushups

Cash Out: 50ft HS Walk (Scaled to 150ft Bear Crawl)

*This Saturday, January 13th is Cardinal Fitness Day at the Yum!.  The Cards play Virginia Tech at 4:00pm.  With the following link you can get discounted tickets as a CrossFit the Ville member!  After the game there will be a CrossFit wod on the court along with several other workout sessions.  Lets get a big group together and represent The Ville at the Yum center!  Family is invited as well.

https://fevo.me/fitday

 

Tuesday, January 9th

Rest Day.

*Missed a Pre Open WOD?  Make it up today!  

 

*This Saturday, January 13th is Cardinal Fitness Day at the Yum!.  The Cards play Virginia Tech at 4:00pm.  With the following link you can get discounted tickets as a CrossFit the Ville member!  After the game there will be a CrossFit wod on the court along with several other workout sessions.  Lets get a big group together and represent The Ville at the Yum center!  Family is invited as well.

https://fevo.me/fitday

Monday, January 8th

Pre Open WOD 3

Buy In: 50 Double Unders (Scaled and Masters=100 Singles)

21-15-9 reps each of:

Deadlifts (255/175)(Scaled=205/145)(Masters=185/125)

HSPU’s (Scaled & Masters=Hand Release Pushups)

Cash Out: 50 Double Unders (Scaled and Masters=100 Singles)

 

*This Saturday, January 13th is Cardinal Fitness Day at the Yum!.  The Cards play Virginia Tech at 4:00pm.  With the following link you can get discounted tickets as a CrossFit the Ville member!  After the game there will be a CrossFit wod on the court along with several other workout sessions.  Lets get a big group together and represent The Ville at the Yum center!  Family is invited as well.

https://fevo.me/fitday

 

Sunday, January 7th

Power Snatch 2-2-2-2-2@90% 1RM

then,

15-OHS (95/65)

15-T2B

15-OHS

15-T2B

500m Row

15-Power Snatch (95/65)

15-K2E’s

15-Power Snatch

15-K2E’s

500m Row

for time.

 

*Saturday, January 13th is Cardinal Fitness Day at the Yum!.  The Cards play Virginia Tech at 4:00pm.  With the following link you can get discounted tickets as a CrossFit the Ville member!  After the game there will be a CrossFit wod on the court along with several other workout sessions.  Lets get a big group together and represent The Ville at the Yum center!  Family is invited as well.

https://fevo.me/fitday

 

*The next Strength Program will start today.  Email Eric for more info: Fallscitystrength@gmail.com.

Saturday, January 6th

Pre Open WOD 2

From 0:00-5:00:

Establish a 5RM Bench Press

(butt stays on bench, bar must touch chest all 5 reps and come to full extension)

From 5:00-13:00:

8:00 AMRAP of

8-Ring Dips

(scaled men use red band, women use blue band.  masters men use blue band, women use medium band)

8-CTB Pullups

(scaled & masters=ring rows)

50ft shuttle run in 25ft increments

(25ft=1 point)

From 13:00-15:00:

Max Ring Muscle Ups

(scaled & masters=unassisted pullups)

*Each pound on the bench press (weight of 5rm), rep, and 25ft shuttle run increment = 1 point.  Score = total points.*

 

*Saturday, January 13th is Cardinal Fitness Day at the Yum!.  The Cards play Virginia Tech at 4:00pm.  With the following link you can get discounted tickets as a CrossFit the Ville member!  After the game there will be a CrossFit wod on the court along with several other workout sessions.  Lets get a big group together and represent The Ville at the Yum center!  Family is invited as well.

https://fevo.me/fitday

 

*The next Strength Program will start January 7th.  Email Eric for more info: Fallscitystrength@gmail.com.

Friday, January 5th

Rest Day.

*If you missed the 1st Pre Open WOD you need to make it up today. Tomorrow’s class wod with be Pre Open WOD 2.

 

*Saturday, January 13th is Cardinal Fitness Day at the Yum!.  The Cards play Virginia Tech at 4:00pm.  With the following link you can get discounted tickets as a CrossFit the Ville member!  After the game there will be a CrossFit wod on the court along with several other workout sessions.  Lets get a big group together and represent The Ville at the Yum center!  Family is invited as well.

https://fevo.me/fitday

*The next Strength Program will start January 7th.  Email Eric for more info: Fallscitystrength@gmail.com.

Thursday, January 4th

Back Squat 8-8-8@70% 1RM

Glute Ham Raise 8-8-8

then,

3 Rounds of:

20-Step Ups holding KB to chest, alternating legs (24/20″, 53/35#)

20-KBS’s

20-Goblet Squats

cash out: 50 Burpees

for total time.

 

*Saturday, January 13th is Cardinal Fitness Day at the Yum!.  The Cards play Virginia Tech at 4:00pm.  With the following link you can get discounted tickets as a CrossFit the Ville member!  After the game there will be a CrossFit wod on the court along with several other workout sessions.  Lets get a big group together and represent The Ville at the Yum center!  Family is invited as well.

https://fevo.me/fitday

*The next Strength Program will start January 7th.  Email Eric for more info: Fallscitystrength@gmail.com.

Wednesday, January 3rd

Push Press 8-8-8@70%1RM

Band Face Pulls 8-8-8

then,

42-Double Unders

21-S2OH (135/95)

30-Double Unders

15-S2OH

18-Double Unders

9-S2OH

For time.

*Saturday, January 13th is Cardinal Fitness Day at the Yum!.  The Cards play Virginia Tech at 4:00pm.  With the following link you can get discounted tickets as a CrossFit the Ville member!  After the game there will be a CrossFit wod on the court along with several other workout sessions.  Lets get a big group together and represent The Ville at the Yum center!  Family is invited as well.

https://fevo.me/fitday

*The next Strength Program will start January 7th.  Email Eric for more info: Fallscitystrength@gmail.com.

Tuesday, January 2nd

*The first workout of the 3rd Annual Pre Open starts today!  Each Pre Open WOD will be the class wod so there’s no reason not to compete!  RX, Scaled, and Masters over 50 Divisions.  Email Daniel in order to sign up and be added to the google drive in order to view the standings.

Pre Open WOD1 (A&B)

5:00 to establish 1RM clean (power or full)

then at the 5:00 mark,

3 rounds for time of:

20-Calorie Assault Bike

15-Burpee Box Jump Overs (24/20)

 

*-Scaled division: Sttep Overs are allowed

*-Masters division: 15-calorie bike, step overs are allowed

 

*Saturday, January 13th is Cardinal Fitness Day at the Yum!.  The Cards play Virginia Tech at 4:00pm.  With the following link you can get discounted tickets as a CrossFit the Ville member!  After the game there will be a CrossFit wod on the court along with several other workout sessions.  Lets get a big group together and represent The Ville at the Yum center!  Family is invited as well.

https://fevo.me/fitday

*The next Strength Program will start January 7th.  Email Eric for more info: Fallscitystrength@gmail.com.