Friday Workout: Long Team One!



In Teams of 2, AMRAP in 25 Minutes of:

  • Wall Walk x 10
  • Toe to Bar x 20
  • Wall Ball (20/14) x 30
  • Burpee x 40
  • Row x 50 Calories

Notes: Only one person working at a time. Pace this one (should be 85-90%, even effort throughout).  For Wall Walk sub 2x reps push-ups or some variation, and sub v-ups for toes to bar if necessary.


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 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

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!  Please RSVP to the Event on Facebook

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!


5 thoughts on “Friday Workout: Long Team One!

  1. 3+25 w/ Derek

  2. 4+25 rx w/ Scott

  3. 2 + 52 w/ John (Rx for me, 14# WB for John)

  4. 2+125 rx with Megan & Victoria

  5. 2 + 140 w/ Dominique, rx

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