Monday, December 7 2015

Posted by Mandee on December 6th, 2015

32 responses

WOD: A. Back Squat: 10 - 7 - 5 - 2/3 - 1/2 E2:30MOM B. "Dropped Lung" by DB For Time: 400m run 25 thrusters 75/55 (55 and over 45/35) 400m run 25 burpees 400m run 25 thrusters 75/55 (55 and over 45/35) 400m run 25 burpees C. GHD sit-ups for time: 25, 50, 75 or 100 reps REMINDER: CrossFit Kids trial classes this Tuesday and Thursday! $5 per child per class. Please fill out this CFK waiver pdf and send with your child if you have not already done so. CFKids Classes will be held at our old location, 3228B Leeman Ferry Road. We ask parents to walk their children in through the lobby and wait with them there until there class begins. Ages 3-5: 3:45pm-4:10pm Ages 6-9: 4:15PM-5PM Ages 10-15: 5PM-6PM

32 responses to "Monday, December 7 2015"

Matt says:

December 7, 2015 at 4:59 am

Great time!

Nathaniel says:

December 6, 2015 at 1:10 pm

'One is none two is one'. Teamwork is is awesome to watch and be a part of. Calvin and Matt serve our community and bring it every day in the gym. I watched these two team up and it inspired me. They are two great guys and CFHSV is better with them. All that being said, I ain't scared of them two one lick ;)

steve price says:

December 6, 2015 at 1:11 pm

Two studs and great guys right there! This brings back bad memories! They caught myself and Keith on the strict double pushup burpees!!

Mandee says:

December 6, 2015 at 1:24 pm

Calvin and Matt! Two hard working dudes who are both as nice and pleasant as they are amazing athletes! :)

Gina says:

December 6, 2015 at 1:47 pm

Two awesome and hard working guys. They serve our community selflessly and I thank them both!

Dani says:

December 6, 2015 at 2:13 pm

I love the comradere at our gym! Fist bumps, high fives, hugs, all of it.

Also, DBs dropped lung is one bad WOD. It lives vividly in my memory because it's one of the only times I can recall actually weeping from physical pain/frustration during a workout.
See you guys at 6am.

Bradley says:

December 6, 2015 at 2:16 pm

Those are two bad dudes right there. Matt and Calvin are always lifting big weights and putting up great scores.

Josh Kennedy says:

December 7, 2015 at 12:39 am

A: 185-205-225-245-255
B: 17:55 sub'ed 500m row
C: GHD 4x25

Josh Kennedy says:

December 7, 2015 at 2:19 am

And "Dropped Lung" is about right. Heck, I nearly dropped most of my colorectal system while pushing ubroken through the final 25 burpees

George C says:

December 7, 2015 at 2:28 am

A) 165(10)-195(7)-205(5)-220(3)-230(1)
B) 15:09, scaled run to row
C) 25 GHD's

Dani says:

December 7, 2015 at 2:52 am

Thanks to the 6am crew for always being so awesome!
The last time I did this workout was December 2013, and I did it in 29:17 Rx. (it ended with a 5th 400m run at the end for that day though?)

Time today was 18.:13 Rx, a nice little PR.

Thanks to Nate for the great coaching and for looking so fly on a Monday morning!

Courtney says:

December 7, 2015 at 2:56 am

AWESOME time, Dani!

Maggie says:

December 7, 2015 at 3:19 am

Great job Dani!!!

CJ says:

December 7, 2015 at 4:02 am

155-185-205-215-225(1)

15:25 RX

25 GHD (not for time)

Awesome 0700 class and coaching this morning.

Stephanie O. says:

December 7, 2015 at 4:02 am

Sweet PR Dani!!

Calvin says:

December 7, 2015 at 5:04 am

CFHSV is AWESOME! I love this place!

That is one heck of a PR Dani. Congrats.

A.10@225-7@255-5@275-3@300-2@315
B.13:57 Rx
C.25 0:58

Bradley says:

December 7, 2015 at 5:44 am

Great Work Dani!!

CoachDB says:

December 7, 2015 at 5:49 am

Congrats DANI!! Two providers for our community that are CrossFit Hard!! Great pic of the studs and sexy Devonne.

Back Squat
10@185
7@225
5@275
2@305
1@325

WOD RX = 15:19

steve price says:

December 7, 2015 at 6:51 am

An 11 minute PR!! Whaaat!!! That's amazing Dani, congrats.

steve price says:

December 7, 2015 at 6:53 am

Tough, Calvin, Tough!! That's what I'm talking about.

steve price says:

December 7, 2015 at 7:01 am

Great job Coach! Slow is smooth, smooth is fast. Slow, smooth, recovery is the key. You can already see the results. Fast time!! I know you can appreciate the reference, Ha! Ha!

Clair says:

December 7, 2015 at 8:22 am

A.105(10)125(7)135(5)145(2)155(x)
B. 17:35 Rx'd
C. 25
Great picture of teamwork!!

Eric says:

December 7, 2015 at 9:16 am

That's what CrossFit is all about personal best. You just crushed yours! Great job.

Eric says:

December 7, 2015 at 9:18 am

Consistent gains is what its all about, keep killing it!

Eric says:

December 7, 2015 at 9:20 am

A. 245(10)295(7)315(5)365(3)
B. 14:24 Row'd
C. Didnt do GHD

Jeremy M says:

December 7, 2015 at 9:43 am

11:30 Class:
A: 185(10)-225(7)-255(5)-285(2)-305(1)...knees been hurting, under %s.
B: 12:10, RX
C: 100, ghd/20+8x10...8:25, quads smoked going into ghds, took my time.
-Two studs there!!! Both of these guys are animals alone...would hate to face them as a pair!