Thursday, October 5 2017

Posted by Mandee on October 4th, 2017

19 responses

Bench Press Drop Sets E4MOM: 4 sets of the following format: 5-6 Reps @80% then immediately reduce load to around 40-60% and hit max reps EMOM WOD: 1min Work- -1min Rest -Min 1 = 10 (MRX 7) Over Bar Burpees to Max Front Squats -Min 2 = Rest -Min 3 = 7 (MRX 4) Burpee Pull-ups to Max T2B -Min 4 = Rest -Min 5 = 30 (MRX 20) Double unders to Max KettlBell Swings -Min 6 = Rest **Repeat the 6min session 2 more times fora total of 3/18min Athlete Load Choices Barbell 75/55 or 95/65 or 115/75 or 135/95 or 155/105 KettleBell 20/14kg or 24/16kg or 32/24kg or 40/32kg Core Development: 25 GHD Sit-Ups 25 Weighted Sit-Ups 25 Butterfly Sit-Ups Reminder. FREE Nutrition Class this Saturday, October 7th at 9AM! Our Annual Barbells For Boobs event is Saturday, October 28th! Help CFHSV repeat for the third year in a row as Alabama State Champions! Get registered today and start fundraising!!

19 responses to "Thursday, October 5 2017"

Jenn Jenn says:

October 4, 2017 at 3:06 pm

When I grow up I wanna be like these ladies. So fast and so strong. You girls know how much I love you ❤️

Mac says:

October 4, 2017 at 3:10 pm

Now that’s what I am talking about! Two strong awesome ladies who keep showing me up and making life so much fun.

Mandee says:

October 4, 2017 at 3:24 pm

Melissa and Haley! These two CrossFit rockstars have been hitting it hard for years and still continue to get stronger and fitter every day! Keep killing it you two!! ?

Kim G says:

October 4, 2017 at 3:27 pm

I wanna be like them one day! You girls rock!

Nathaniel says:

October 4, 2017 at 3:37 pm

Lightning and Thunder right there! These two strike often! Haley and Melissa have been pushing and encouraging each other at CFHSV for years. Keep it up!

Little Erin says:

October 4, 2017 at 4:02 pm

Two of the best people I know! Love you ladies so much!! Mel and Haley always work hard and have fun in the process!

Dani says:

October 4, 2017 at 4:22 pm

The bestest buds, looking amazing as usual. I only wish I was as cool and fit as them (I’ll keep trying to keep up!) love you friends!

Matt says:

October 4, 2017 at 4:24 pm

Y’all are bad to the bone!

Michael Little says:

October 4, 2017 at 4:33 pm

Those two are always crushing it! ?

fleming Sharp says:

October 4, 2017 at 5:24 pm

When I grow up, I want to be like them too!! ??Amazing athletes, amazing moms, friends and just straight up good people! Love yall!

Courtney says:

October 5, 2017 at 1:50 am

If you can keep up with these two BFFs you are doing pretty dang good. Keep looking and being and doing all the awesomes.

Clair Lee says:

October 5, 2017 at 4:01 am

Great picture of two amazing ladies and athletes!!
A.85/5 reps then 55/10 reps
B. 76 reps at 95# and 16kg
Great morning! Thanks Bradley for the coaching!

Yesterday's WOD
15:54 rxd
Sure going to miss you John! You are a great coach and an incredible athlete. Wishing you the best of luck in your new career adventure!

CJ VK says:

October 5, 2017 at 5:43 am

Haley & Mel are wicked cool.

165(6) then 95(20)
165(6) then 95(15)
165(5) then 95(15)
165(5) then 95(15)

B. 72 Reps Rx (115# & 28kg)

Mel D says:

October 5, 2017 at 8:41 am

You're the bees knees Haley McCraw ?

Bradley says:

October 5, 2017 at 10:32 am

Melissa and Haley are 2 stud athletes! Keep working hard ladies!

Haley says:

October 5, 2017 at 10:53 am

Thanks everyone!

That’s one dynamic duo I’m happy to be part of! Mel D is the real deal in the gym and my partner in crime. I’d be lost without her. Love you Mel ?

Michael Little says:

October 5, 2017 at 1:12 pm

96 reps 155/40

Jamie Cherrypicker says:

October 5, 2017 at 3:01 pm

These mamas are awesome!!
95 reps scaled

Cam says:

October 6, 2017 at 7:06 am

225x5, 185x9
225x5, 185x6
225x5, 185x5
225x5, 185x6

111 rx (115#, 32kg)

Thursday, October 5 2017

19 responses to "Thursday, October 5 2017"

Leave a Reply