EMOM for 10 Minutes:
- Front Squat Moderate/Heavy* x 3
- Double Under x 10
Rest ~5 Minutes (put bars away and get set up for next part)
- Pull-up x 5
- Push-up x 10
- Air Squat x 15
Notes: *For OTM work, must take FS from ground. You can squat clean the first rep and add weight per set if you want. Sub goblet squat if necessary. Scale double unders to singles or lateral jumps over barbell (should have at least 15-25 seconds of rest/transition time). Scale movements appropriately on “half-Cindy”.
Advanced Erg Clinic
On May 10 at 1:30pm, we are hosting an advanced erg clinic with Laura! Prerequisites for the Advanced clinic include having a good understanding of your own power/splits when rowing and/or having attended the beginner clinic in the fall or on May 3, 2014. That being said, the purpose of this clinic is to REFINE your technique. If you are unsure about whether or not you should attend the advanced clinic or cannot come to the beginner/intermediate clinic, please email@example.com with questions! Free for members and $20 for non-members. Please RSVP to the Event on Facebook
CF C’ville Goes to Friday’s After Five, May 16
More details to follow, but we are planning to meet up on the downtown mall for Friday’s After Five on May 16. Come out with your family and friends, and meet us there!
SuperFit Charlottesville, June 14
SuperFit Games is coming back to Charlottesville on June 14! Did you know that the very first SuperFit Games was held at our old facility right here in Charlottesville back in early 2010? SuperFit has grown to be a nation-wide competition platform, but it’s returning to its roots here in Charlottesville! It is an Rx only, individual competition, but if you competed in the open you are more than ready for it, and here’s your chance to compete at home! We also need judges and volunteers for the event, and you can sign up to do that at the same registration link. Please visit the SuperFit Charlottesville page for more information and details on how to register!