Friday, November 12 2021

Posted by Mandee on November 11th, 2021

15 responses

Back Squat E3MOM
7@70% - 6@75% - 5@80% - 4@85%

12min AMRAP:

4 Muscle Ups (bar or ring) MRX Burpee Chest to Bar

8 Front Squats 155/105 MRX 95/65

Core & Squat Development

20 Cossack Squats (10ea)
20 Double Kettlebell Front Rack Lunges (10ea/alt)

20 Pistols (10ea/alt)
1min Wall Iron Chair Sit Holding Weight plate

************************************************************

FREE NUTRITION CLASS!

Saturday, November 13th: 10AM

************************************************************

15 responses to "Friday, November 12 2021"

Nathaniel says:

November 11, 2021 at 2:08 pm

Christa carrying the load like a champ! Christa loves to throw down and go hard. But she also trains smart so that she can show up and do it again. Christa is full of personality and she shares it with all. It’s a great thing to be around and it’s contagious! When Christa gets the ‘look’, it’s game on and a blast to coach, cheer, and watch. She’s friendly to all and we’re glad she’s with us at CFHSV 😊

Adela Faust says:

November 11, 2021 at 2:23 pm

Christa! This lady is an awesome athlete and always goes hard. She has a big personality, miss seeing her in the 9:15!

Mandee says:

November 11, 2021 at 2:43 pm

Awesome shot of one hard working lady who isn’t afraid to take on a challenge. Christa is committed, consistent, and always ready to throw down. She’s full of energy, trains hard and smart, and never fails to have a good time in the process. She’s friendly, encouraging, and a great addition to CFHSV! Stay after it, Christa! 😃

BP says:

November 12, 2021 at 1:01 am

275-295-305-315 🥴🤒
6+1 Scaled Back Squat W/ BMU

Hal says:

November 12, 2021 at 1:15 am

A. 225 then baby steps up

B. 3 rnds scaled life (BMU)

C. Complete sans pistols

Special thanks to Mandee for turning muscle up attempts into reps (“knees up”).

Bo says:

November 12, 2021 at 1:21 am

3+4 rx (BMU)

Alex says:

November 12, 2021 at 4:37 am

275(7)-290(6)-315(5)-330(4)
7+4 Rx (RMU)

Nathaniel says:

November 12, 2021 at 5:52 am

A. 265(7) - 285(6) - 285(5) - 300(4)

B. 7 rounds scaled

- scaled MUs to 8 band assisted strict pull ups and 8 push ups

- scaled the front squats by using the rack