Wednesday, May 13 2020

Posted by Mandee on May 12th, 2020

40 responses

Deadlifts E3MOM

7@75% - 5@80% - 3@85% - 1@90% - Max Reps@85%

For Time: (15min cap)
10 Calorie Row or Assault Bike
10 Bar Facing Burpees
10 Deadlifts 225/155 RX+275/185 MRX185/125
Rest 1min
15 Calorie Row or Assault Bike
15 Bar Facing Burpees
15 Deadlifts
Rest 2min
20 Calorie Row or Assault Bike
20 Bar Facing Burpees
20 Deadlifts
*Athletes Choice on Top or Bottom to Start*
Core Development
15 BB Kang Squats
15 Russian Twists
15 KB Goblet Hold Good Mornings

15 Russian Twists

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Home WOD

For Time:

100m Run

10 Burpees over an object

10 Deadlifts

rest 1 minute

200m Run

15 Burpees over an object

15 Deadlifts

rest 2 minutes

400m Run

20 Burpees over an object

20 Deadlifts

**********************************************************************

CFHSV will be reopening Wednesday, May 13th with all regularly scheduled adult classes!

Don't forget to reserve your spot for class as well as childcare through your MindBody account!

40 responses to "Wednesday, May 13 2020"

Lindsey W says:

May 12, 2020 at 3:03 pm

This is amazing! Y’all seriously rock! Best coaches out there watching out for not just themselves but everyone that walks in their doors!!

Shea says:

May 12, 2020 at 3:09 pm

I am so excited to come back! Thanks to all the coaches for the hard work!

Adela Faust says:

May 12, 2020 at 3:18 pm

Yes! I can't wait!

Sarah Carr says:

May 12, 2020 at 3:19 pm

Yay!!! So excited, the gym looks awesome!!

Josh Kenendy says:

May 13, 2020 at 2:22 am

0500 Back in the House this morning!
a) DL 185(7) - 225(5) - 245(3) - 275(1)- 300(1)
*I know Nathaniel said not to go heavy, but was feeling it
b) 14:20 with 185# DL and assault bike, 20 down to 10
c) Complete

Justin says:

May 13, 2020 at 3:00 am

Great to be back. Big fan of the new gym layout
315-365-385-405-385(3)
10:21 rx bike

Alli B says:

May 13, 2020 at 3:43 am

So excited to be back I didn’t sleep at all last night! Thanks for making the gym safer for us- @5am is the best!

Max: 5 @ 115lbs
Scaled to 85lbs - 13:53

CJ VK says:

May 13, 2020 at 6:37 am

A. 290(7)-310(5)-325(3)-375(2)-325(6)
B. 9:44 rx (row)

Kim G says:

May 13, 2020 at 6:46 am

A. 85-115-135-165- 5 reps at 135
B. 13:15 row - scaled to 85#

I’m SO thankful for the CFHSV community! I’ve missed my friends and the gym terribly!

CJ VK says:

May 13, 2020 at 6:52 am

Bottom to top: 3:05 / 2:09 / 1:30

Duk1 says:

May 13, 2020 at 6:57 am

10:38 rx row

Nathaniel says:

May 13, 2020 at 7:05 am

A. 315(7) - 335(5) - 365(3) - 375(1) - 335(3)

B. 12:00 rx + ( row )

Back to the Future says:

May 13, 2020 at 7:11 am

A. 7@165-5@185-3@205-3@225- 7@185
B. 14:18 Row – scaled to weight to 185

The music selection was awesome today.

Bradley says:

May 13, 2020 at 7:30 am

A. 325(7) - 350(5) - 370(3) - 395(1) - 370(5)

B. 10:17 Rx+

CJ VK says:

May 13, 2020 at 8:12 am

you rough.

CoachDB says:

May 13, 2020 at 9:31 am

CFHSV ROCKS!!!

MH says:

May 13, 2020 at 9:51 am

240-255-270-290-270(4)
10:30 RX+ Bike
So happy to be back ?

Suzanne V says:

May 13, 2020 at 11:25 am

Dang! That hurt so good!

Clair says:

May 13, 2020 at 1:27 pm

It was so great to be back at CFHSV this morning! I can’t thank all our coaches enough for all they did to ensure we all were safe coming back today and all you guys did to keep us in tune to our daily WOD during our time away. We have the best gym in town! Words can’t express how thankful I am for our CFHSV coaches and community! You guys are the absolute best!

14:27 scaled weight to 125#

Nathaniel says:

May 13, 2020 at 2:00 pm

You rock!!

Nathaniel says:

May 13, 2020 at 2:01 pm

We were so excited to have everyone back. Great to see you and everyone else today!

Nathaniel says:

May 13, 2020 at 2:02 pm

We couldn’t wait either. So good to see you back Adela!

Nathaniel says:

May 13, 2020 at 2:04 pm

Thanks Sarah! Way to get after it today!

Nathaniel says:

May 13, 2020 at 2:05 pm

Heck yeah! Back in the house! Awesome job and great to see you and the 5am heads.

Nathaniel says:

May 13, 2020 at 2:07 pm

Great to have you back Junkyard! You ain’t skipped a beat

Nathaniel says:

May 13, 2020 at 2:09 pm

I hear ya...horrible night sleep and worth every bit of it. And to start back and with the 5am was perfect. Great jog today

Nathaniel says:

May 13, 2020 at 2:10 pm

Rollin! And threw around some 185 after the WOD so easily I thought it was 135. You bad CJ. Good to see ya back in the gym

Nathaniel says:

May 13, 2020 at 2:12 pm

We’re so thankful too and and missed y’all. Been lonely at the Box

Nathaniel says:

May 13, 2020 at 2:13 pm

Ain’t skipped a beat #1. Welcome back to back

Nathaniel says:

May 13, 2020 at 2:14 pm

1 is too many and 1 more is never enough. You were awesome today and thanks for bringing it!

Nathaniel says:

May 13, 2020 at 2:15 pm

Happy to have you back!

Nathaniel says:

May 13, 2020 at 2:16 pm

Amen sister! You’re awesome and so glad you’re back

Nathaniel says:

May 13, 2020 at 2:18 pm

You said it Clair. Words can’t express our appreciation and admiration for our CFHSV community. Today was like a holiday having everyone back.

Wesley Branch says:

May 13, 2020 at 3:11 pm

Worked up to 365 (8)

10:28 Rx+

It's great to be back and nice to hold a barbell again!

Bailey says:

May 13, 2020 at 3:19 pm

A. 225-235-245-260-245 (9)
B.11:49 rx+

Mandee says:

May 13, 2020 at 3:20 pm

Great to have you back Wes and way to show out! ??

Mandee says:

May 13, 2020 at 3:21 pm

A. 215(7) - 230(5) - 245(3) - 260(1) - 245(9)
B. 11:40 RX+ row

Bailey says:

May 13, 2020 at 3:37 pm

Correction: 215(7)-230(5)

CJ VK says:

May 13, 2020 at 4:54 pm

Didn’t know you still did CrossFit

CJ VK says:

May 13, 2020 at 4:58 pm

Good to see N8 dawg today, keep that luscious head of hair.

Wednesday, May 13 2020

40 responses to "Wednesday, May 13 2020"

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