Tuesday Workout: Front Squat, Chipper

Please head to http://www.c-ville.com/nominate/ to nominate CF Charottesville for “Best Niche Gym”!  Also in the running: Scott Linton (best personal trainer), and C’ville Burn (best fitness class).  Thanks!


Front Squat, 5 sets of 3 reps at 31X1 Tempo, rest 2-3 minutes between sets.

*Try to build each set – the goal is to work up to a challenging set of 3 at the tempo.


Level 1

For Time:

  • Russian Kettlebell Swing (40/20) x 35
  • Row x 500m
  • Wall Ball (12/6) to 9′ Target x 35

Level 2

For Time:

  • Kettlebell Swing (53/35) x 50
  • Row x 500m
  • Wall Ball (20/14) x 50

*Strategy notes


Pick a lower-body mobilization with a band – spend a couple of minutes on each side


  1. This Friday (May 20)! Our second Ladies night – WOD and Wine!  RSVP Here (open to anyone)
  2. Hike and Brewery Day – RSVP Here

8 Comments on “Tuesday Workout: Front Squat, Chipper

  1. 225#
    5:16 — stuck to the posted workout strategy and it paid off

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