It’s official! We’ve signed a lease and are movin’ on up in the world. Solidarity CrossFit will open its doors November 1, 2012 at 770 Harris Street, Charlottesville.
For the up-to-date workouts and the latest gym information, please visit our new website at www.solidaritycrossfit.com. We look forward to seeing you in the new space!
Contact Info & Location
info@solidaritycrossfit.com
phone: (434) 218-2111
770 Harris Street
Suite 102
Charlottesville, VA 22903
Come join us for a free community workout at 10 a.m. at Darden Towe Park (near the dog park area).
Today we’re doing a classic workout – meet “Helen”:
3 rounds for time:
Come join us this Saturday at 10 a.m. for a free community workout at Darden Towe Park. (Near the dog park area)
Strength:
Back Squat, 3×5 (+2.5-5#)
Deadlift, 1×5 (+5-10#)
Mobilize: Tricep Smash
Conditioning:
In 5 minutes, complete as many rounds as possible:
Close: couch stretch, 2 min each leg
Mobilize: Overhead position
Strength: Press, 3×5 (+1-5#)
Conditioning:
For time
Compare to June 11, 2012. Did you use heavier weights or less pull up assistance? Did your time improve?
Close: 20 hollow rocks & 20 superman rocks
Mobilize: Ankles
Strength: Back Squat, 3×5 (+2.5-5#)
Conditioning:
8 minutes, as many rounds as possible:
Close:
2 rounds of 45 seconds plank holds – center, left, and right
Skill: Kettlebell swing review
Conditioning:
In teams of 2, complete as many rounds as possible in 13 minutes of…
Only one person works at a time to complete the burpees and the kettlebell swings. Partners must both finish the walking lunges/broad jumps and the sprint before beginning the next movement.
Solidarity athletes intimidating the competition with liberal use of neon.
Strength:
Back Squat 3×5 (+1-5#)
Deadlift 1×5 (+5-10#)
Conditioning:
3 rounds:
1a) 12 knees to elbow. rest 30 seconds
1b) 12 ring rows, rest 30 seconds
1c) 12 good mornings, rest 30 seconds
1d) 20 heavy lunges (10L/10R), rest 30 seconds
Be sure to visit us at our new site!
Mobilize: Shoulders
Strength: Press 3×5 (+1-5#)
Conditioning:
For time:
Run 400m
7 rounds of:
Run 400m
Strength: Back Squat 3×5 (+5#)
Conditioning:
4 rounds for time:
1 burpee penalty every time you break on the KB swings or set the jerry cans down during farmer’s walk. Complete burpees at the end of the workout.
We are meeting at 10:00 a.m. at Forest Hills park.
Skill: Review push press
Conditioning:
3 rounds for total repetitions, with a continuously running clock:
Solidarity Fitness 