Friday Workout: Front Squats, Clean, Pull-up

The Potluck has been moved to NEXT WEEK (JULY 10) due to the holiday and possible inclement weather. Sorry for the last-minute notice!  

Schedule for July 4:

Team workout at 9am and 10am. Feel free to BRING A FRIEND for the team WOD if you want!

If you are following the C’ville Strength Programming, you can use the lower room for open gym between 9 and 11.

All other classes are CANCELED.

If you have Questions about the Saturday Schedule, please email Scott.



Front Squat, 2-4 x 4


Level 1


  • Hang Squat Clean x 10
  • Ring Row x 10

… Start light and add 10-20# each time you get back on the bar until you’ve made 2 jumps, then go back down (following same pattern as below)

Level 2


  • Squat Clean (135/95) x 10
  • Chest to Bar Pull-up x 10
  • Squat Clean (165/115) x 10
  • Chest to Bar Pull-up x 10
  • Squat Clean (185/135) x 10
  • Chest to Bar Pull-up x 10
  • Squat Clean (165/115) x 10
  • Chest to Bar Pull-up x 10
  • Squat Clean (135/95) x 10
  • Chest to Bar Pull-up x 10
  • … if you make it to this point, start over at the top

Notes for Scaling: Determine weights by deciding what your heaviest weight will be, and then from there determine your starting and middle weight (should make ~20 pound jumps each time). Record # of reps completed in 10 minutes.


1. First Friday Potluck for July has been moved to next week, July 10!!! Come and hang out, bring something to throw on the grill, and play some games.

2.  Register for the “31 Heroes” WOD happening on August 1!  More info HERE.

3. 4th of July Schedule Update!  We will have make-up/open gym classes at 9am and 10am on 4th of July only – all other classes are canceled.  If you are doing the C’ville Strength programming, you can come in during this time to lift in the lower room.  There will be a Team WOD on this day, so come at 9 or 10 to get set up and do the workout or make up a WOD from the week. Thanks!

3 thoughts on “Friday Workout: Front Squats, Clean, Pull-up

  1. 3+13 (35# front squats, 5 pullups, 5 ring rows)

  2. FS: 120#; WOD: 62 (55, 75, 95/85 for cleans, elevated RRs)

  3. WOD: 65 (95, 115, 135#, regular pull ups)

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