Intro Class
The Latest

Brad Box Jump


Every minute, on the minute, for 12 minutes: 2 x Clean or Power Clean

Build across sets to a heavy double.


Every minute, on the minute, for 12 minutes:

  • 10 Kettlebell Swings (53/35)
  • 5 Burpees

Maha Axle Carry


5 rounds:

  • 10x  Single-Arm Dumbbell Snatch + 2 Overhead Forward Lunge (in place, snatch + 2 lunges = 20 total lunges per round)
  • 15 Pull Ups
  • 400m Run

Rest 3-4 minute between rounds.

Record time for each round individually.

Russell Coaching

0845 Weightlifting

1000 CrossFit

In teams of 3:

Complete 5 rounds each for time of:

  • 300m Run
  • 20 Goblet Carry Walking Lunges (53/35)
  • 5 Wall Walks

Each team member will start at a different station. You cannot rotate to the next station until all team members have completed their current station.

Wonder Woman Socks_Rae Anne

Note: Today is the last day to register for next Saturday’s Festivus Games. Sign up here!


15 minutes to establish 3RM Deadlift for today


For time:

  • 15 Deadlifts (use 75% of today’s 3RM)
  • 30 Hand-Release Push Ups
  • 800m Run
  • 10 Deadlifts
  • 20 Hand-Release Push Ups
  • 400m Run
  • 5 Deadlifts
  • 10 Hand-Release Push Ups
  • 200m Run

We will be hosting the Festivus Games on Saturday, October 17th. This is a great event for novice and intermediate athletes…but if you want to participate, registration ends this Friday, 10/9. Sign up here today!


Anzuini Pre Wedding WOD


15 minutes to build to a heavy single split jerk


5 minutes, as many rounds as possible:

  • 5 Burpees
  • 5 Pull Ups (Chest-to-Bar if advanced)

Rest 5 minutes, then…

5 minutes, as many rounds as possible:

  • 6 Ring Dips
  • 9 Box Jump Overs (24″/20″)

Max's First Post Workout Group Shot


15 minutes to establish 1RM clean


3 rounds:

1 minute, as many reps as possible, ground to overhead (135/95)

Rest 2 minutes

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Charlottesville, VA 22903

(434) 218-2111

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