Monday, March 27 2023

Pause Back Squat E3MOM

5 sets X 5 reps @ 50-80%

(3sec pause in Bottom)

4 Rounds For Time: (20min cap)
200m Run/Row or 0.5k Bike
4 Overhead Squats 95/65 RX+115/75 MRX 75/55lbs

8 Front Squats
12 Deadlifts

Rest 2min after Each Round

7min Isometric EMOM Challenge:

Min 1 = Handstand Hold
Min 2 = Iron Chair Hold on Wall

Min 3 = Bar Hang/Hold
Min 4 = Barbell Hold Overhead
Min 5 = Hollow Hold
Min 6 = High Plank Hold
Min 7 = Low Plank Hold

must go straight from hold to next in order

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Congratulations to our TWENTY CFHSV athletes who qualified for the Age Group Quarterfinals! These athletes' Open performances placed them in the top 10% of their age group worldwide. Come out support them as they compete right here at home this Friday, March 31st - Sunday, April 2nd in the online Quarterfinals

Will Jones (14-15)

Mo Araiinejad (35-39)

Bradley Futch (35-39)

Melissa Bowen (40-44)

Jenn Clark (40-44)

Haley McCraw (40-44)

Nicki Plucket (40-44)

Mandee Stearns (40-44)

Kyle Findley (40-44)

John Lang (40-44)

Misty Capps (45-49)

Nathaniel Stearns (45-49)

Carolyn Derting (50-54)

LJ Ray (50-54)

Bill Carter (55-59)

Chris Holladay (55-59)

Paul McCrary (55-59)

Patty Miller (65+)

Jada Leo (65+)

Jeff Stanfield (65+)