Saturday 11/9

PUSH/PULL MAX EFFORT*! (if you can’t make it in today, you can make it up tomorrow)
*IF you did not make it in earlier this week for Monday’s or Wednesday’s lifting, you are to make up one of those before you can max. No joke.

  • MAX [close-grip] bench press
  • MAX deadlift
  • MAX weighted pull-up
GLUTE troop, not Goof troop. If your coach tells you to drop that deadlift, you DROP it.

GLUTE troop, not Goof troop. If your coach tells you to drop that deadlift, you DROP it.

For those of you competing at the RVA Open, follow this programming guide.

ANNOUNCEMENTS:
Tomorrow (Sunday, Nov. 10) is the Old Dominion Classic at Crossfit RVA! 6 of our members are competing (Melinda, Erin, Kim, Alan, Chad, and Bryce), and it would be amazing if you spent your day cheering them on. The girls lift at 10am, Alan at 1pm, and Chad and Bryce at 3pm. Also, you can watch the live stream.

One thought on “Saturday 11/9

  1. Pingback: Sunday 11/10 | Charlottesville Strength

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