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!
STRENGTH
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.
WOD
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
CASH OUT
Pick a lower-body mobilization with a band – spend a couple of minutes on each side
ANNOUNCEMENTS
- This Friday (May 20)! Our second Ladies night – WOD and Wine! RSVP Here (open to anyone)
- Hike and Brewery Day – RSVP Here
140#
5:48
FS: 85, 95, 105, 115, 125
WOD: 7:58 (10# WB)
5:55 (25# KB, 10# wb…legs tired)
225#
5:16 — stuck to the posted workout strategy and it paid off
haha it’s a great strategy. solid work man!
225#
6:04rx
185#
5:48
FS @ 177. 6:12