Thursday Workout: CGBP, Intervals

If you didn’t hear the news yet, Martha is officially heading back to the CrossFit Games this year to compete in the Master’s Division! Congrats again, Martha.
We need your support!!  Please head to to nominate CF Charlottesville for Best Gym under “Niche Fitness Studio.”  Also in the running from our gym: Scott Linton (best personal trainer).  Show some support for Jacob “Getty” Goedken and give him your nomination as well (best chiropractor)!


Close Grip Bench Press, 2-4 reps x 5 sets, 30X0 Tempo


Level 1

Every 3 Minutes for 5 Total Sets:

  • Dumbell Push Press AHAP x 10
  • Russian Kettlebell Swing AHAP x 15
  • Row x 12/10* Cals

*Men = 15 cal row, Women = 12 cal row

Level 2

Every 3 Minutes for 5 Total Sets:

  • Dumbell Push Press (50s/35s) x 10
  • Kettlebell Swing (53/35) x 15
  • Row x 15/12* Cals

*Men = 15 cal row, Women = 12 cal row

Notes: Choose weights on db push press and kbs that are challenging but allow you to go unbroken. Shoot for having about a full minute of rest or more each round.  Record slowest round.

EXTRA CREDIT (On your own in lower room)

Single Arm Row, 3 x 10-12/side

*Use dumbbells or kettlebells


  1. There is still a week left to register for UPLIFT!  The next program starts on May 6 – don’t delay in signing up as we are only opening it up for 10 participants.  Follow the post HERE for information on how to register.  Members must email for the coupon code!
  2. Saturday is our shoulder mobility workshop with Getty!  “Fix Your Shoulders – Part 1” at 9AM – RSVP Here:

4 thoughts on “Thursday Workout: CGBP, Intervals

  1. ‘Cause we’re the best gym! Vote!!

  2. 130#

  3. Martha Redinger May 4, 2017 — 5:14 pm


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