Thursday Workout: Strength Day v4

4th of July Schedule Reminder: We will have only 1 class on Friday at 10am.  It’s open to anyone, so come prepared for a fun team workout!



A. Back Squat, 5-5-5-5-5, same weight as Monday, 75 sec rest

B. Shoulder Press, 3-3-3-3-3 (~5# heavier than last week), 75 sec rest between sets

Strength days are important to improving your performance in CrossFit and increasing your metabolism. Don’t skip out on these days!

Post-Strength WORK (ON YOUR OWN)

Option 1:

  • 3 Sets: 15 GHD Sit-ups, 15 Back Extensions, rest as needed between sets (should be controlled movement, not for time)

Option 2:

  • Hill Sprint x 3, Start at end of parking lot and run to top of the hill (Coleman St intersection).  Rest interval is time it takes you to slowly walk back down — make sure you are well warmed up for this!! Take it easier on first sprint if necessary


4th of July Schedule

  • We will have only one class at 10am on July 4 – the workout will be a PARTNER workout and will be open to anyone, so bring your friends if you want
  • On Saturday (7/5), the 8am class is cancelled.  All other classes on Saturday are on a normal schedule (11am CrossFit Make-up, 12pm Essentials/Intro, 12pm Strength).

Schedule Changes to Intro/Essentials and C’ville Strength Take Effect July 7


  1. Please note that due to the holiday we will not be hosting a “First Friday” potluck at the gym in July.
  2. Bring-a-Friend Day is Wednesday, July 9. Tell your friends and bring them along for a fun partner workout!

9 thoughts on “Thursday Workout: Strength Day v4

  1. BS: 170#
    SP: 85#

  2. BS: 92kg
    SP: 25kg
    Opt 1

  3. BS: 225#
    SP: 135#

  4. strength days are the best days!!! I’m totally not biased.

  5. BS @125#
    SP @75#

  6. BS: 270
    SP: 155

  7. BS: 205
    SP: 140

  8. Martha’s Vineyard Partner WOD- 30+ min/ 4 wind sprints each, 90 DU’s , 60 V-ups (5 times)

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