Sunday 11/17

  • Complex (same weight for all): 3 push press + 2 push jerk + 1 split jerk –> build to a heavy triple push press
  • bent over barbell rows (clean grip) 5×3 (AHAP)
  • barbell strict curl 4×6
“Oh, I can barely lift my right arm ’cause I did so many. I don’t know if you heard me counting. I did over a thousand.” — Ron Burgundy

Events and Announcements


Vinyasa Yoga: Today at 2pm!

Free for members and $5 for non-members if you want to bring a friend or two!

End of the Year Party / Superlatives!

On December 7 we will be having our end of the year extravaganza (for Crossfit Charlottesville & C’ville Strength), so put it on your calendars!  Once we have the time and location set, we’ll announce it.

3 thoughts on “Sunday 11/17

  1. Week 2 Day 4 of my new program from Coach Steve Swistak in NY
    Power SN + OHS 56kg x 2 (2+2), 60kg x 3 (2+2), 64kg x 2 (2+1)
    Snatch Pulls 74kg x4x5
    Squat 90kg – 5,5; 96 – 4,4,3; 102 – 2,1,1

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