Friday, October 21 2022

Posted by Mandee on October 20th, 2022

14 responses

Hang Squat Clean Build Up E2MOM

5 - 4 - 3 - 2 - 1 - 1 - 1

“Right Jab" by DB

6min AMRAP:

18 Kettlebell Swings 24/16kgs RX+ 32/24 MRX 20/12
6 Muscle Ups Bar or Ring *opposite MRX Chest to Bar/Chest to Ring

12 Goblet Squats

REST 3min

"Left Hook" by DB

6min AMRAP:

6 Hang Squat Cleans 135/95 RX+ 155/105 MRX 115/75

3 Muscle Ups Ring or Bar *opposite MRX Chest to Bar/Chest to Ring

6 Over the Bar Burpees

**Athletes choice on which AMRAP to start with; must switch methods on Muscle Ups**

Core & Leg Development (2 rounds)
12 Cossack Squats (12 each leg)
12 Seated Box Jumps
12 Pistols or Pistol Scales (12 each leg)

24 GHD Sit-ups

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CFHSV will be hosting Barbells For Boobs…

Monday, October 24th during all regularly scheduled classes!

* WOD * Raffle * Give aways *

Donate today and help CFHSV reach our fundraising goal and repeat as Alabama State Champions! Create your own fundraising page and join the team or donate to one of our other team members!

Or buy raffle tickets and make a donation on the day of the event!

And don’t forget to wear PINK!

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14 responses to "Friday, October 21 2022"

Nathaniel says:

October 20, 2022 at 3:18 pm

Nice shot of The Don. This guy is the salt of the earth in and out of the gym. He’s all about taking care of others but I’m glad he’s taking care of himself by committing to his health and fitness. Don has been with us at CFHSV for many years now. He’s been with us so long that now his to boys Will and Walker join him to CrossFit. Don has natural ability but he’s also got a work ethic and knows how to fight through tough times and patches to stay on track. He’s as good a person there is at CFHSV and he and his family certainly make CFHSV a better place. Proud to know ya partner…keep up the grind and raising those two awesome boys the way you have. Don is the man

Bo says:

October 21, 2022 at 2:52 am

A: 215 hang power
B1: 2+3 scaled goblet to GHD’s
B2: 2+9 scaled clean to hang power

No squatting today. Creaky knees after trying to keep up with Christian on sprint day. Lesson learned.