We’ve moved!

30 Sep

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

Solidarity Saturday 2012.09.29

28 Sep

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:

  • 400m run
  • 21 kettlebell swings
  • 12 pull ups

Thursday 2012.09.27

26 Sep

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:

  • 5 front squats
  • 5 push ups

Close: couch stretch, 2 min each leg

Tuesday 2012.09.25

24 Sep

Mobilize: Overhead position

Strength: Press, 3×5 (+1-5#)

Conditioning:
For time

  • 1000m row
  • 50 dumbbell push press
  • 30 pull ups

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

Monday 2012.09.24

23 Sep

Mobilize: Ankles

Strength: Back Squat, 3×5 (+2.5-5#)

Conditioning: 

8 minutes, as many rounds as possible:

  • 20 kettlebell snatches (10R/10L)
  • 30 double unders

Close: 

2 rounds of 45 seconds plank holds – center, left, and right

Solidarity Saturday: 2012.09.22

22 Sep

Skill: Kettlebell swing review

Conditioning:

In teams of 2, complete as many rounds as possible in 13 minutes of…

  • 20 burpees
  • 20m walking lunge
  • 15m broad jump
  • 30 kettlebell swings
  • 35m sprint

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.

Thursday 2012.09.20

19 Sep

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!