Friday Workout: Front Squats, and Death by 10 Meters

Fast as lightning!
Fast as lightning!


Front Squat, 6-8 reps x 3 sets


“Death by 10 Meters”

Each Minute On The Minute:

  • Run x 10m
  • Increase by one 10m run each minute until failure

Notes: Set up cones 10 meters apart.  On the first minute, run 10 meters. On the second minute, do 2 x 10 meters of running, and so on.  Continue to add a 10m run each minute until you cannot complete the shuttle.  Score is total number of rounds completed.


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!  If you competed in the open you are more than ready for it, and here’s your chance to compete at home!  There is an RX and a Novice (scaled) Division.  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!

Did you see the Post on Schedule Changes and Skill Clinics?  Check it out


8 thoughts on “Friday Workout: Front Squats, and Death by 10 Meters

  1. strength: 105# x8
    WOD: 14 rounds
    i did not like this….

  2. FS: 135
    WOD: 14 rds

  3. FS: Kept it fairly light, 95# x8
    WOD: 16

  4. FS up to 115#
    WOD: 16

  5. No FS, did 3 x 5 Shoulder Press instead: 55, 65 x 2
    WOD: 17 + 15

  6. Strength: FS 155 6x, 185 6x, 185 6x
    WOD: 17

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