Friday 2013.11.15

Celebrate Solidarity Eats‘ 100th post with these maple bacon chocolate chip cookies!


Every minute on the minute for 12 minutes:

  • Odd minutes 2 squat cleans @ 70-80%
  • Even minutes 5 unbroken handstand push-ups, do not kip until necessary


Three rounds for total repetitions of:

  • 1:00 Max Effort (ME) Wall Balls (20/14)
  • 0:30 Rest
  • 1:00 ME Kettlebell Swings (70/53)
  • 0:30 Rest
  • 1:00 Burpee Over-the-Box Jumps (24/20)
  • 0:30 Rest

Cash Out

Remaining time:

  • Use barbell to roll out each leg (
  • Use barbell on 5# plates to work through calves/heel cord
  • Use pill to work through thoracic and/or upper body areas of choice

Thursday 2013.10.10

Due to the Civilian Military Combine and UVa’s Fall Break, we have some minor schedule changes this weekend:

  • Olympic lifting will be at 10 a.m. on Saturday, Oct. 12th
  • Regular workout will be at 11 a.m. on Saturday, Oct. 12th
  • There will be NO Olympic lifting on Sunday, Oct. 13th

Rest, make up a workout, or come in to work on some mobility!

Unsurprisingly, we had some amazing food at our pot luck from our Solidarity chef-athletes! Check out Solidarity Eats for some of the recipes.

Wednesday 2013.07.31

Rest day! Come into the gym and make-up a workout you missed or work on some mobility.

Stuck in a food rut? Trying to make some dietary changes? Check out the Eats blog for some strategies and tasty recipes!

Wednesday 2013.03.13

Today is a mobility/rest day/make up day. Come in and do some targeted mobility work, active recovery and light skill work, or make up a workout you missed earlier in the week.

Bring A Friend Day (March 19th, 21st, and 23rd)

By now, you probably have several friends who have expressed a combination of curiosity and intrigue concerning this “CrossFit” situation. They want to know what the deal is with the bruises and whip marks all over your body and why you can’t stop speaking this crazy new language consisting of AMRAPs, thrusters, and snatches.

Well, our Bring a Friend Day (March 19th, 21st, and 23rd) will present them with the chance to experience what Solidarity is all about first hand! On March 19th, 21st, and 23rd we will conduct a partner workout and you are invited to bring in your friends to rock the WOD with you!

You will act as their Solidarity ambassador for the day and will help guide them through the workout. There are no strings or fees attached; they simply get to come experience a Solidarity WOD with you because we know just how tough it can be to put one into words.

What’s cooking in your kitchen? Bring it to the pot luck! (March 16th)

Potluck this Saturday from 5:30-8:30 p.m. Bring a dish to share (make sure it’s Whole Life Challenge compliant, or “Whole Life happy,” for those people who are participating) and a chair if you’d like to sit down. Family members are welcome. Also, we’re having a mini competition: we’ll be voting on our favorite dish; the winner takes home a copy of Well Fed!

Need inspiration? Check out the Solidarity Eats blog for meal and recipe ideas.

Sunday 2013.01.13

Know someone looking to jump start their fitness in 2013? Tell them to check out our New Year Boot Camp! Class starts tomorrow, January 14th.

Today is a mobility/rest day/make up day. Come in and do some targeted mobility, active recovery and light skill work, or make up a workout you missed earlier in the week.

Looking for recipe ideas? Don’t forget to check out Solidarity Eats!

Saturday 2012.11.24

Skill: Turkish Get Up


Option 1: Ring Row/Knees to Elbow Ladder

Option 2: Rope Climb + Toes to Bar Ladder

We ate a delicious Thanksgiving dinner (see for the recipes). We hope that you had a great holiday!