Rest day! Come in to make up a workout or work on some mobility.
Bring A Friend Days!
Have a friend interested in CrossFit? Solidarity Bring A Friend Days are back! Bring a friend (or two) with you to class; you’ll be their tour guide for a fun partner work out. Bring a friend on:
Due to the Civilian Military Combine and UVa’s Fall Break, we have some minor schedule changes this weekend:
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.
Rest day! Come into the gym and make-up a workout you missed or work on some mobility.
Registration for the next round of boot camp is open NOW! Register by October 7th with code EARLYBIRD and save 10%.
Mobilize: Front Rack
Strength:
1) 4×3 Clean Deadlift @65-85% of 1 rep max clean.
2) Every minute on the minute for 8 minutes @85% of one rep max clean:
This is a complex. The barbell should not touch the ground until after all thre movements have been completed.
Conditioning:
4 rounds for time:
-then (no rest)-
2:00 max effort double unders
Close: Overhead mobility
Join us tomorrow for a taste of the Civilian Military Combine! CMC co-founder Sean Rogers will be here during the evening classes.
Solidarity has one of the largest teams in the Mid-Atlantic registered to run, and it’s not too late to sign up! Talk to Michael about details if you’re interested.
Rest day! Come into the gym and make-up a workout you missed or work on some mobility.
We are excited to officially welcome Emily Parker to the Solidarity coaching team! Emily had several years of experience coaching traditional fitness classes, but had never tried CrossFit prior to joining Solidarity last November. From the first day, we recognized her commitment to virtuosity in all movements, even during the toughest of workouts.
As an athlete, Emily set the standard for dedication; week after week, month after month, she showed up and worked hard without fail. Her determination and consistency are directly responsible for her spectacular progress: she rocks push ups, deadlifts over 200 pounds, and recently got her first dead hang pull up. Plus, she can outplank just about everyone in the gym!
Emily recently passed her CrossFit Level 1 trainer exam and is currently making the Solidarity Boot Campers sweat with some intense early morning workouts. We are proud to see her moving into a leadership role in our community!
Strength: 12 minutes to work up to a heavy single high hang snatch
Conditioning: 100 Burpees for time
*Every two minutes, including the first (00:00), do 5 strict pull ups or 5 rings rows (no bands). 12 minute cut-off, record time finished or number of burpees completed.
Daniel and Emily practicing sumo deadlifts with Courtney Modecki during Saturday’s strength seminar. Courtney competed as an individual in the 2013 CrossFit Games and finished 2nd place in the USA Power Lifting Nationals. Courtney founded the boot camp that, over the years, became Solidarity, and will be in Charlottesville training and guest coaching at Solidarity through September. We’re excited to have her at the gym for the next few weeks!
