Wednesday, November 15 2023

Posted by Mandee on November 15th, 2023

25 responses

2 Push Press to 2 Split Jerk Clusters

E2MOM x 6min/3 sets

1 Push Press to 1 Split Jerk Clusters

E2MOM x 6min/3 sets

6min build up to a 1RM Split Jerk

“Smoke on the Rope" by DB

6 Rounds For Time: (18min cap)

200m Run/Row or 0.5k Bike
11 Shoulder to Overhead 135/95 RX+165/115 MRX 85/60

2 RopeClimb 15’ MRX 2x10’ or 1x15’

Chest Development & Stretching

15 Band Pull-Aparts
30sec Butterfly Stretch x 2

15 DB/KB Bench Press

30sec Straddle Stretch X 2

1min Handstand Hold
30sec Chinese Splits Hold x 2

1min High Plank Hold
15 Band Pull-Aparts

25 responses to "Wednesday, November 15 2023"

Hal says:

November 15, 2023 at 7:23 am

Grateful for the Madison County Sheriff’s Dept.
A. 135-165-185-205-205-205-225-245-255(pr)
B. 17:45 scaled life (165#, 🏃‍♂️, rr)
C. Complete

Nathaniel says:

November 15, 2023 at 8:12 am

Alicia joined CFHSV as a seasoned CrossFitter and hasn’t skipped a beat along the way. She’s shown up regularly and brought a little friend with her every day 😊 Alicia is skilled with the barbell, become a pro on the bike, and stayed smart in her training. She’s friendly, funny, and still focused, and makes any class she attends better. Stay the course young lady and keep making it look easy!

Nicole Saizan says:

November 15, 2023 at 8:26 am

That’s my strong, beautiful friend! It’s hard not to smile with her around!
I don’t get to work out with her much but I know she’s always putting in the work.
Love love love that she and Spencer joined CFHSV.

Tyler Canoles says:

November 15, 2023 at 8:30 am

a. 135,165,185,205x,195,x,185x,225x,235 got it
b. 17:14 rx

Madison says:

November 15, 2023 at 9:40 am

A. (105-115-125)(145-155-165)
(195-215-230-240pr)
B. 15:19 Rx (run)

Jason Morgan says:

November 15, 2023 at 10:52 am

A.135(x2)-155-175(x2)-185-214-235(x)-235
B. 15:24 Rx (Run)

Eugene M says:

November 15, 2023 at 11:38 am

A. [135-165-195], {225-225-255}, (260-270-280)
B. 5+1 Rx+ (Run)

Duke says:

November 15, 2023 at 12:46 pm

255
16:23@135row

Jordan says:

November 15, 2023 at 12:46 pm

Alicia! I love this momma! Such a huge inspiration to me. Coming to workout and bringing a companion with her 👊🏻. So amazing and enough for me to know that one day, when it’s my time- I can do it too. Thank you for paving that road girl. ❤️

Champ says:

November 15, 2023 at 12:47 pm

2 PP to 2 SJ: 135-155-175
1 PP to 1 SJ: 195-210-225
6 min SJ: 245-265-285-300x

16:33 rx+ (row) 🥵

Mandee says:

November 15, 2023 at 2:46 pm

Oh man! These pictures are awesome, and Alicia looks like the picture of strength, health, and beauty all wrapped up into one! Alicia joined us early in her latest life journey, and she has been consistently showing up and working hard since. She moves well, has a great attitude, and has a friendly disposition that's always topped off with her beautiful smile. She's been smart with her training and stayed motivated and focused on the end goal. She's fun to be around and a great addition to any class she attends. Way to show out, Alicia. :)

Todd says:

November 15, 2023 at 3:04 pm

A - training
B - 17:04 rx (run)

Lisa says:

November 15, 2023 at 4:59 pm

That’s my friend !! Alicia is always motivated , friendly , humble and brings her grit everywhere she goes . She ‘s the total package ; a great friend , workout buddy and a strong capable woman and momma ! 💪🏽

Kim G says:

November 15, 2023 at 5:16 pm

A. 115
B. 3+15 rx, run

Kim G says:

November 15, 2023 at 5:17 pm

*3+11

Misty says:

November 15, 2023 at 5:51 pm

Alicia! I simply couldn’t love this picture any more! This is one strong and fit mama! Alicia and Spencer walked through the door to give us a try and I sure am happy they decided to stay. They came to CFHSV as experienced CrossFitters and now they just keep getting better! I love that mama and baby had their first photo shoot together while throwing around some weight! Alicia is already setting that sweet little baby up for success. I can’t wait to meet her and she has no idea that she has hit the jackpot with the best parents! Alicia, keep laying those footprints down for those little ones to follow!

Nathaniel says:

November 15, 2023 at 6:09 pm

A. 260

B. 16:51 rx+