Scheduling Notes
Solidarity CrossFit will be holding its annual UVA PICU Training Fund fundraiser workout, Saturday February 29th! This workout is open to the public. Expect a fun & challenging team workout designed to be appropriate for all experience & skill levels.
Voluntary donations and raffle tickets will be available at the door. We have raffle prizes from Lululemon, Marie-Bette, Commonhouse, Courtney Coker Photography, Venture Chiropractic, and Monticello Country Ballooning! Drawings for the raffle prizes will be after the workout. 100% of all monies collected will be donated to the UVA PICU Training Fund.
- Doors open at 0830.
- Warm ups begin at 0900.
- Raffles will be drawn at 1015.
Sign up ahead of time here.
0830 Open gym will be cancelled because of the fundraiser. Weightlifting class is scheduled as normal! Thank you for your cooperation.
Conditioning
Every 10:00 minutes for 3 sets:
- 15/12 Calories
- 15 Dumbbell Push Press (50/35)
- 15/12 Calories
- 15 Dumbbell Squats (50/35)
- 15/12 Calories
- 15 Dumbbell Thrusters (50/35)
8:00 time cap each set.
Conditioning Notes
Today’s workout is three task priority intervals. Each interval has an 8:00 time cap and you will begin a new one every 10 minutes.
The calories should take no longer than 1:00 each time you are on a machine. Adjust the number of calories accordingly.
The dumbbell weight will be determined by the thrusters. You want to choose a weight that allows you to complete each exercise unbroken. It will get challenging towards the end but you should be able to hold onto the dumbbells.
0730 Endurance Class
Assault Bike
Perform three 5:00 rounds following the prescribed pattern:
- 1:00 @ 60%
- 1:00 @ 70%
- 1:00 @ 80%
- 2:00 @ 80-90%
Rest 3:00 between rounds
Notes
Today’s endurance class is three 5-minute efforts on the assault bike. During the 5-minute efforts, your pace will increase from a light effort on the first minute to a pace that feels sustainable for maybe 3 minutes on the last two minutes of the effort. The goal is to stay consistent in the number of calories you accumulate each effort.