Wednesday, November 21 2018

Posted by Mandee on November 20th, 2018

19 responses

“Bring Sally Up” Squats 135/95 - 115/75 - 95/65 - 75/55 (or use a weight that you can do 20 reps unbroken) Start with bar on back; Song Plays - follow the lyrics. When it says Bring "Bring Sally Down, Squat and hold until told to come up, "Bring Sally Up" Don't quit for whole song 10 Rounds For Time: 3 Power Cleans 135/95 MRX 95/65 3 Front Squats 3 Shoulder to Overhead 3 Back Squats 1 Back Rack Split Jerk (Can Thruster to Split) 36 Double-Unders *or 12 Box Jumps 24/20" Rest 1min After Each Round Core Development 10 Evil Wheels 15 Barbell Sit-Up to Press 20 Hip Extensions 25 GHD Sit-Ups 30 Butterfly ab-mat Sit-ups

Thanksgiving Week Schedule! Thursday, November 22nd: Closed -- Happy Thanksgiving! Friday, November 23rd: TWO classes only at 915AM and 1030AM. We WILL have childcare for both starting at 9AM. Saturday, November 24th: CFHSV Annual Iron Bowl WOD at 9AM. All other classes canceled. We WILL have childcare starting at 830AM. Sunday, November 25th: regular schedule

19 responses to "Wednesday, November 21 2018"

Ashley says:

November 20, 2018 at 2:08 pm

Yassss!!! Way to work Justin!!!

Nathaniel says:

November 20, 2018 at 2:20 pm

Heck yeah!! My man Justin! Only thing better than his work ethic and ability is his smile and personality. This dude brightens up the room. He’s got brute strength, high skill, and an all out engine. Keep reppin my dude!

Eric Neal says:

November 20, 2018 at 3:02 pm

Justin is an animal! Its hard to keep up with him when the wod starts

Mandee says:

November 20, 2018 at 3:31 pm

This dude is a CrossFit stud who can do it all! Justin has made incredible gains due to his hard work, consistency and determination. And he’s such a nice guy who is a pleasure to be around. Keep working hard, Justin! ?

Steve Price says:

November 21, 2018 at 2:48 am

Justin is a Beast in the gym, but a humble and super good guy!! Keep killin it my friend!

Mel D says:

November 21, 2018 at 2:56 am

8:45 rx (DUs)

BP says:

November 21, 2018 at 3:36 am

12:21 RX with Box Jumps

Justin says:

November 21, 2018 at 4:44 am

95
12:42 rx dus

@CJVK says:

November 21, 2018 at 5:00 am

11:40 rx (DUs)

Duke says:

November 21, 2018 at 5:28 am

Brought Sally up and down with 95 #
10:47 RX with double unders
Skipped the accessory work cause I got things to do

MH says:

November 21, 2018 at 5:48 am

#95
6:08 RX DU

Nadege says:

November 21, 2018 at 7:44 am

Justin putting in some work! He's always pushing himself to do better and encouraging others at the same time. I see you Mr. Prez!

Matt says:

November 21, 2018 at 9:43 am

A: 135
B: 8+41 RX with 135 and DU’s
C: Complete

Mandee says:

November 21, 2018 at 9:44 am

“Bring Sally Up” completed @ 65#
7:16 RX with DU
Accessory completed

Jeremy M. says:

November 21, 2018 at 11:02 am

2:25pm Open Gym:
A: 5 rds for time of -
4 BackSqts @255#
20 cals on AssaultBike
5 Deadlifts @305#
15 GHDs
Time = 21:24, RX
B: BenchPress, E1:30OM for 6 rds -
185(7)-185(7)-185(7)-185(7)-185(7)-185(7)
- Thanks for teaming up with me on bench Wes! Thanks for the help on my final rep!
- Justin is one bad dude!!! Looking stout as always!!!

Norman Kwofi Carrington says:

November 21, 2018 at 11:06 am

Shout out to Justin - A true pack leader. Every rep for him has to count. It’s been amazing to see his physical growth in the gym. Crazy thing is he’s still more a power house mentally. KEEP PUSHING BRO.

Wes B. says:

November 21, 2018 at 11:20 am

It was a pleasure lifting with you, sir!

Justin is as hungry as they come!

Cam says:

November 21, 2018 at 1:51 pm

95# limped to the finish line and skipped some squats

6 rounds and :)

Bradley says:

November 21, 2018 at 2:21 pm

6:47 Rx

Wednesday, November 21 2018

19 responses to "Wednesday, November 21 2018"

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