Friday, November 18 2022

Posted by Mandee on November 17th, 2022

18 responses

Roxanne Song Warm-up

*Everytime they say Roxanne perform a burpee*

Sumo-Deadlift E3MOM

5 sets x 5 reps

Team WOD

12 Rounds For Time: (24min cap)

3 Over the Bar Burpees

6 Barbell Push-ups MRX Push-ups
9 Sumo Deadlifts 185/125 RX+225/155 MRX135/95

12 WallBall Shots 20/14lbs to 10/9 MRX 20/10 to 9’

*One person works and completes a round, one person rests and then switch*

Core Development

24 Windshield Wiper on Bar or lying on floor

48 Flutter Kicks (single count)
24 Hip Extensions
24 Reverse Hypers

24 Hollow Rocks
24 Superman Arches

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

FREE Nutrition Class

Saturday, November 19th @ 10AM

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

Open Prep Open Gym

Saturday, November 19th @ 11AM

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

18 responses to "Friday, November 18 2022"

Lupo says:

November 18, 2022 at 7:01 am

315-315-315-345-345

12:59 rx+ w/ Brandon

Jason Morgan says:

November 18, 2022 at 8:14 am

Two of the best! Humble as they come... Paul know's how to bring out the best!

Threw down with Champ today.

A. 275-295-315-315-315
B. 12:33 Rx+

Justin says:

November 18, 2022 at 8:26 am

Awesome picture of two great people
315-315-315-335-335
11:19 rx with Eugene

CJ says:

November 17, 2022 at 2:05 pm

Man - I been watching Paul and Murphy. They been working hard and you can tell, they’ve been doing real good.

Adela Faust says:

November 17, 2022 at 2:17 pm

Great picture of two awesome athletes!

Flying J says:

November 17, 2022 at 2:51 pm

Classic- don’t get no better than Father-Daughter bonding on the ERG. Strong.

Nathaniel says:

November 17, 2022 at 3:01 pm

Two of the very best. Murph and Paul represent a lot of good. The McCrary family is second to none and these two are two peas in a pod. A wonderful father daughter duo for a tough team WOD. Love em both like family and glad they share time with us at CFHSV. You too rough Murph and you perfect Paul.

Mandee says:

November 17, 2022 at 3:16 pm

Too many good things to say about these two. I love them like family. And I love seeing them show up and throw down together. They’ve got a special bond, and they most definitely make a great team. Keep rolling, Murph and Paul…😊

Hal says:

November 18, 2022 at 1:17 am

Couleurs by M83

A. Complete

B. 315 across

C. 12:48 @ 225 with Kyle (225) and Travis (185)

Bo says:

November 18, 2022 at 1:21 am

A: ✅ burpees
B: 275-315
C: 13:11 rx w Bill

Clair says:

November 18, 2022 at 4:47 am

Love these two great people and athletes! The whole McCrary family are pretty special people!
A. 135
B. 22:23 rxd with Daniel Cooper

CJ says:

November 18, 2022 at 5:34 am

Monday’s 5x5 push press @ 195 across
12:33 @ 225 w/ JaMo, traditional deadlifts for me

Duke says:

November 18, 2022 at 6:03 am

315-325-335-345-355
15:43@225 with the sweetest girl in the world

Bradley says:

November 18, 2022 at 6:47 am

The McCrary family is as good as gold. Paul and Murphy are the best. It’s a good thing Murph is around to keep Paul in line.

A. 365 across

B. 8:59 Rx+ with Mo

Nathaniel says:

November 18, 2022 at 8:37 am

9:22 rx+ teamed up with my girlfriend, homegirl, bestie, babies momma, and wifey Mandee

Alex says:

November 18, 2022 at 11:34 am

295-325-345-345-345
10:44@225 with JoMo@185

Bailey says:

November 18, 2022 at 2:01 pm

A. 285 then 300 across
B. 10:30 w/ my mans😍

Cherokee says:

November 19, 2022 at 3:09 am

10:30 Rx with Bailey - Bailey used same weights and went much faster than me 🙃

Friday, November 18 2022

18 responses to "Friday, November 18 2022"

Leave a Reply