Wednesday, January 22 2020

Posted by Mandee on January 21st, 2020

20 responses

Alternating Back Squats & Deadlifts E2MOM

10 Squats - 10 Deadlifts

5 Squats - 5 Deadlifts

6min AMRAP:

800m Run or Row or 2km Assault Bike
20 Kettlebell Swings 24/16kgs RX+32/24 MRX 20/12kgs

Max Kettlebell Goblet Lunges (alt legs stationary)

Rest 2min

4min AMRAP:

400m Run or Row or 1km Assault Bike
10 Deadlifts 155/105 RX+ 185/125 MRX 115/75

Max Hang Squat Cleans

Rest 2min

2min AMRAP:

200m Run or Row or 0.5km Assault Bike

Max Back Squats

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Come support our CFHSV Team this Saturday at The Big NASTI! (North Alabama Supertotal Team Invitational) Ten of CFHSV's strongest athletes will compete for the 2020 Title!

Where: CrossFit Protocol, Decatur When: Starts at 9AM! (should be finished by 12pm)

Good Luck CFHSV TEAM! Melody Adair, Kyle Otte, Mary Helen Saunders, Heath Sharp, Jill Crosby, Brent Brewer, Stephanie Ortega, Dustin Adair, Jamie Flynt and TJ Smith!

20 responses to "Wednesday, January 22 2020"

Mel B says:

January 22, 2020 at 7:59 am

Mandee says:

January 21, 2020 at 2:16 pm

Heck yeah! That’s my friend demonstrating a picture perfect push-up! Tracy is one of the best people I know, hands down! Keep after it, you stud muffin ?

Jamie Cherrypicker says:

January 21, 2020 at 2:18 pm

T-Rob is the bestest.

Nathaniel says:

January 21, 2020 at 2:19 pm

Tracy been showin up and showin out at CFHSV for a long time and she’s still reppin’ strong! She’s always worked to do her best and this push up form is by the book. Keep reppin’ homegirl!

Court says:

January 21, 2020 at 2:26 pm

When Tracy does a thing, she does it with perfect form. Plus her hair is always perfect. Who else could do both?! Love you friend!

CJ VK says:

January 22, 2020 at 5:42 am

BS: 195(10)-225(5)-265(5)-265(5)
DL: 245(10)-280(5)-320(5)-320(5)

26-10-15 = 51 (32kg/155#/bike)

Jenn Jenn says:

January 22, 2020 at 5:43 am

There she is ?

Mimi says:

January 22, 2020 at 8:27 am

Oh now! I see you friend! Back there hiding in the back rocking those booty shorts and triceps! ?❤️

Nathaniel says:

January 22, 2020 at 9:02 am

A. Completed as prescribed

B. 62 reps rx + ( row, bike, row )

Duke says:

January 22, 2020 at 11:22 am

Misty says:

January 22, 2020 at 12:31 pm

Now that’s what I’m talking about! Picture perfect form from a beast of an athlete! I’ve been watching this stud show out for years! Awesome athlete and amazing person!