Monday, December 19 2022

Posted by Mandee on December 18th, 2022

17 responses

Tempo Back Squat E3MOM
5 Sets x 3-6 Reps @ 50-75%

**3sec Down -2sec Hold/Isometric Squeeze - 1sec Explode up -2sec Reset**

4 Rounds For Time: (16min cap)
12/10 Barbell Push-ups MRX Push-ups
5 Squat Cleans 115/75 RX+135/95 MRX 95/65

2 Over the Bar Burpees
5 Thrusters
12/10 Calorie Bike/Row or 200m Run

Core & Pistol Development

10 Pistols Each Leg or 10 Scaled Pistols

20 Crunches
10 Reverse Lunges w/2 Kettlebells in Front Rack

20 GHD Sit-ups

10 Kettlebell Overhead Lunges

20 Hip Extensions

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

Christmas Holiday Schedule!

Saturday 12/24: Classes at 8am and 9am only. We will NOT have childcare.

Sunday 12/25: closed — Merry Christmas CFHSV!

Monday 12/26: closed

Tuesday 12/27 – Friday 12/30: regular schedule

Saturday 12/31: 8am, 9am, 10am only. We will not have childcare.

Sunday 1/1: closed — Happy New Year CFHSV!

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

17 responses to "Monday, December 19 2022"

Nathaniel says:

December 18, 2022 at 2:12 pm

The Lu is loose again and Lewie likes it heavy. Chopper is always down for more weight on his barbell and pound for pound he’s probably the strongest mofo in the gym. The Stache gets along with just about everybody unless they cause trouble and then The Stache becomes the The Law Dog. Lewis trains with a purpose and enjoys the camaraderie of the gym. He’s a local legend and we’re glad CFHSV is his landing pad. Keep cruis’n my dude!

Mandee says:

December 18, 2022 at 2:16 pm

Lewis in the zone, lifting big and looking like a pro. This guy is always pushing his limits and always impresses with both strength and skill. He floats on the rig and the rings and makes everything gymnasty look too easy. He's also incredibly strong and never backs down from a tough WOD or a heavy barbell. He's everybody's friend and always has a smile to share. And he's got a unique pep in his step that is undeniably his own. Keep doing your thing, Lewis :)

claudia nguyen says:

December 18, 2022 at 2:23 pm

My guy 😍

Hal says:

December 19, 2022 at 1:16 am

A. 185 across

B. 12:28 rx+ 🚣‍♂️

Bo says:

December 19, 2022 at 3:19 am

A: 165
B: 12:19 rx (row)

Clair says:

December 19, 2022 at 4:35 am

A. 85
B. 11:59 scaled weight to 65# /row

CJ says:

December 19, 2022 at 5:50 am

235(3) across
10:07 rx+ (row)

Jason Morgan says:

December 19, 2022 at 5:52 am

A. 3 Reps at | 155-175 (for the last 4 sets) |
B. 10:26 Rx (Row)

Justin says:

December 19, 2022 at 6:11 am

185x4 across
12:08 rx row

Duke says:

December 19, 2022 at 6:21 am

3 reps@205(4)235
11:26@135row

Nathaniel says:

December 19, 2022 at 10:32 am

A. Complete

B. 8:43 rx+

Alex says:

December 19, 2022 at 12:33 pm

275(3)-275(5)-295(4)-295(4)-295(4)
6:32 Rx+ (row)

Bailey says:

December 19, 2022 at 12:41 pm

A. 205 (4) then 215 (4) across
B. 6:20 RX+

Damian says:

December 19, 2022 at 1:11 pm

A. 165 (6 sets of 3)
B. 11:53 Rx

steve price says:

December 19, 2022 at 1:41 pm

Tempo Back Squat: 315x3 across all 5 sets

3 + 11 Rx+

Mandee says:

December 19, 2022 at 2:17 pm

A. Front Squats 135 for 4 reps across
B. 7:59 RX+ row

Freeman says:

December 19, 2022 at 3:57 pm

What a guy, one of the first I met at CFHSV. Made me feel as welcomed as I was humbled. Never stops putting in the work day after day keep it up man

5x4 tempo back squat
255-265-275-275-285

7:06

Monday, December 19 2022

17 responses to "Monday, December 19 2022"

Leave a Reply