Thursday Workout: Back Squats, CTB Pull-ups, and OTM Work



A1. Back Squat, 3-3-3, rest 10 seconds

A2. CTB Pull-up, 10-15 x 3, rest 1-2 minutes

Notes: A1 and A2 are supersets. I.e. Do a set of 3 back squats, rest 10 seconds, then do a set of unbroken chest to bar pull-ups (10-15 reps).  Rest 1-2 minutes then repeat for a total of 3 sets.


Level 1

On The Minute (OTM) for 10 Minutes

  • Even Minutes: Dumbbell Thruster x 7
  • Odd Minutes: Row x 7-10 Calories

Level 2

OTM for 10 Minutes:

  • Even Minutes: Thruster x 7
  • Odd Minutes: Row x 10-15 Calories

*Notes:  Choose a moderate weight on thrusters (must be unbroken set of 7 each time).  Record weight on thruster and number of calories rowed each set.


Sunday Funday Park WOD!

Please RSVP to the Facebook event if you plan on coming so that we know how much equipment we need to bring!

CF Charlottesville Goes Tubing – MOVED TO THIS SATURDAY!

The gym will be heading out for a fun day of tubing on Saturday, September 20th. It will be $24 per person, which includes your tube, and an $8 cooler tube rental fee (multiple people can go in on one tube cooler). Their weekends do fill up fast so please let us know if you would like to participate by RSVP’ing to the FB Group or signing up at the gym (sign-up sheet next to chalkboard). If we get 25+ people there will be a group discount.  For more event information check out the Facebook event and if you have any questions email

9 Comments on “Thursday Workout: Back Squats, CTB Pull-ups, and OTM Work

  1. BS: 150
    5 C2B PUs
    Did 1 set of thrusters at 75# before my knee started acting up, so I did 10 push-ups for each even minute after that.
    10 calories first 4 rounds, 15 calories last round

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