Monday Workout: CrossFit Total

For evening CrossFit classes, there are no set class times.  Come by anytime in the afternoon from 4:45 until 7PM to do your CF Total. There will be a trainer scheduled every 45 minutes to help guide you through your lifts and spot if needed, but we want everyone to have as much time as they need to find their total!

Other than that, we are still on a normal schedule throughout the day, so please make sure you show up on time for morning or midday classes if you plan to do your total then.

Hope Everyone Had a Great Time at the Bar Crawl on Saturday!

Hope everyone had a great time at the bar crawl on Saturday. We’re all going to miss Jon and Elizabeth!!  Thanks for everything you have contributed to our community at CrossFit Charlottesville, and for helping build Charlottesville Strength to be such an amazing program.

CrossFit Total

The CrossFit Total is the sum of the best of three attempts at the squat, the press, and the deadlift… There is no time limit for each lift or for the length of the session in which they are all performed, but they must all be performed during one session—i.e., you cannot leave the area to rest or perform other activities between the three lifts.

The first attempt would be a weight you know you can do for a heavy set of three. The second attempt would be a weight you know without any doubt that you could do for a single, having just done the first attempt. And the third attempt is the weight you want to do, based on your performance on the previous two attempts.

Back Squat x 1-1-1; rest as needed

Standing Press x 1-1-1; rest as needed

Deadlift x 1-1-1; rest as needed


  • Compare to 10/25/12
  • Today is a day to set PR’s.  Listen to your body and make sure you are well rested for the session.


Sign up for 31 Heroes – August 2!

We will be hosting the “31 Heroes” WOD on August 2nd from 10:00-12:00! Please click the following link to read about the WOD and the history behind it.

You must register for the workout through our registration link ( in order to participate. Anyone can participate in this workout! All proceeds go directly to their families. You can make additional monetary donations if you wish.

This is a partner WOD, so grab a partner and come work out with us on August 2nd to honor their sacrifice.

RSVP to our 5-Year Anniversary Party on August 16 (Click the Pic Below)!



22 Comments on “Monday Workout: CrossFit Total

  1. BS: 165#
    SP: 70#
    DL: 190#

    Total: 425

    No PRs today, but after a year of slothlike living, I was relieved to only have dropped 36# from my previous total.

  2. BS: 175# (pr +10#)
    SP: 115# (pr +15#)
    DL: 250# (pr +5#)

    Total: 540# (+50#)

    I’m very pleased with this because I’ve been feeling sluggish and unmotivated lately and did’t expect to do well today. So let me thank Rich Froning (yesterday) and Taylor (this morning) for providing me with the inspiration and motivation I needed today.

  3. Kick butt today, guys!!! Get after that final attempt and just believe you can (because you can)!!! You’ve all put in hard work during this cycle and it’s time to cash in to buy a ticket to PR Town!

    Going to miss this place.

  4. BS: 170 (+15)
    SP: 70 (+10)
    DL: 190 (+25 or +30, can’t quite remember!) Attempted 195
    Total: 430

  5. Great job, everybody! Hard work pays off!

    BS: 200 (+15)
    SP: 85 (+3)
    DL: 235 (+26)
    Total: 520 (+51)

  6. Not gonna lie, not feeling super fresh today. Who maxes things after the weekend, Scott? However, I did alright and did pr.

    BS: 170. a bit shallow on 175 so conscious compels me not to count it – squats are super mental
    SP: 85
    DL: 235

    490 compared to 379
    Dear Crossfit, maybe the membership fee is worth it. 🙂

  7. made up last week’s:

    BS 1-1-1-1-1-1-1 @ 203# (90%)
    SP 3-3-3 @ 82# 1-1-1-1 @ 95# (95%)
    DL 1-1-1-1-1 @ 240# (90%)

  8. BS: 180#
    SP: 85#
    DL: 195#
    Total: 460! All PRs.. It was fun to see everyone so excited today!

  9. BS: 280 (+17)
    SP: 145 (+5)
    DL: 345 (-14, might have got too heavy too quickly on this and gassed myself after a fail)
    Total: 770 (PR +8)

  10. forgot to comment beforehand:

    BS: 200#
    SP: 75# — new PR @ 80# this week
    DL: 235#

    total 515

  11. Pingback: Friday Workout: CrossFit Total | CrossFit Charlottesville

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