Tuesday, November 22 2022

Posted by Mandee on November 21st, 2022

19 responses

21/17cal Row/Bike/300m Run E3MOM x 9min

(score is slowest time of the 3)

REST 2min

Start WOD

3min AMRAP:

21/17 Calorie Row/Bike or 300m Run
Max Deadlifts 225/155 RX+255/175 MRX 155/105

Rest 2min

3min AMRAP:

21/17 Calorie Row/Bike or 300m Run

Max Barbell Push-ups MRX Push-ups

Rest 2min

3min AMRAP:

21/17 Calorie Row/Bike or 300m Run
Max WallBall Shots 20/14 to 10/9’ MRX 20/10 to 9’

*Score = total Deadlifts; Push-ups; & WallBall Shots from all AMRAPS*

Stretching & Flexibility Development

1min Butterfly Stretch
1min Seated Straddle Stretch

1min American Splits Hold
1min Couch Stretch
1min Pigeon/Periformis/Box Stretch

1min Chinese Splits Hold
3min on Favorite Stretches

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THANKSGIVING SCHEDULE

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Wednesday, 11/22: Limited Schedule, Closing Early

We will have all morning classes -- 5am, 6am, 7am, 815am, 915am, 1015am Open Gym and 1130am. We will close at 1230pm.

Thursday, 11/23: Closed. Happy Thanksgiving CFHSV!

Friday, 11/24: Black Friday, Limited Classes

Three classes only at 8am, 9am and 10am. We will NOT have childcare.

Saturday, 11/25: CFHSV Annual Iron Bowl & College Game Day WOD!

Classes at 8am, 9am and 10am. All other classes are canceled. We will NOT have childcare.

19 responses to "Tuesday, November 22 2022"

Mandee says:

November 21, 2022 at 2:36 pm

Mike Z looking strong! This man is as nice as they come, and he’s been an absolute pleasure since joining. He’s highly motivated and determined, and he’s got a great attitude as well. He’s always open to coaching and feedback, and he always gives 110%. He’s consistent in effort and disposition, and it’s always great to have Mike in class. Stay the course, Mike! Excited to see where it takes you. 😄

Nathaniel says:

November 21, 2022 at 2:38 pm

Mike Z standing tall with that lift and looking like he’s in championship form! Mike has had a great attitude since joining and always brings humor and fun to the gym. He’s a stand up guy with fitness on his mind. He’s been consistent, hard working, and easy going since joining and it’s made for a lot of progress in a short amount of time. Always enjoy Mikey walking through the door with his swagger and humor before he gets to work and powers through the strength and WOD. The dude is a keeper! Stay with it!