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Monday, November 20 2017

Posted by Mandee on November 19, 2017   |   28 Comments

 

 

Alternating Back & Front Squat:  E3MOM

5 Back Squats – 5 Front Squats – 4 Back Squats – 4 Front Squats – 3 Back Squats – 3 Front Squats 

4 Sprint Rounds For Time:

– 1 Power Clean to
– 1 Hang Squat Clean to
– 1 Front Squat to

– 3 S2O  165/110   RX+ 205/135   MRX 135/85

-15 WallBalls 20/14  10/9′  RX+ 20/14 11/10′ MRX 20/10 9′
REST 2 minute after each round

Core Development
1-3 sets/rounds NOT for Time:

-10-15 GHD or Anchored Weighted Sit-Ups

-10-15 reps Hip Extensions
-Core 21s = 7 Hollow Rocks to 7 V-Ups to 7 Unanchored Sit-Ups

 

 

 

 

THANKSGIVING SCHEDULE REMINDER!

Thursday, 11/23: all classes canceled

Friday, 11/24: Two classes only at 915AM and 1030AM. We WILL have childcare for both classes. All other classes canceled.

Saturday, 11/25: CFHSV Annual Iron Bowl / College Game Day WOD! 9AM! We WILL have childcare. All other classes are canceled. 

 

28 responses to “Monday, November 20 2017”

  1. Duke says:

    Flemming is super nice and super good at crossfit

  2. Dani says:

    Awesome picture Flembot!!! Studd muffin.

  3. Haley says:

    Fleming!!! Strong, fast, and fun! this lady works hard in the gym and always had a good time. Keep it up Flembot!

  4. Nathaniel says:

    Hot dang!! Fleming is second to no one in effort and consistency. She can CrossFit anything and this shot is of a PR none the less. Keep crushin Fleming!

  5. Mandee says:

    Oh yeah! Fleming is full of fun and laughs, but she is fierce and focused when it’s time to throw down! This lady has been putting in the work for years and continues to improve in all aspects of her fitness. Fleming is one of kind, no doubt! 😁

  6. Flying J says:

    Rockin’ It at 915….Go Fleming, Go Strong!

  7. Steve Price says:

    Fleming was killing that Split Snatch behind me that day !! That’s a bad, bad, Crossfitter right there!

  8. CJ VK says:

    I like Fleming. #0915

  9. Matt says:

    Bad to the bone!

  10. WendyWW says:

    Fleming doing what she does best—throwing up big weight & making it look easy!! She makes me better because I’m always chasing her. Thanks for being my favorite rabbit for the last 6 years!!! 😊

  11. Jenn Jenn says:

    Awww Fleming!! So strong, so fast, and best of all so sweet! Awesome picture. Always love seeing you at 9:15

  12. BP says:

    Better guard your food around this one!

  13. Daniel Lynch says:

    A. Front: 205(5)-225(4)-245(3)
    Back: 245(5)-275(4)-295(3)
    B. 3:06 Rx
    C. Complete

  14. Clair Lee says:

    A. Back: 115(5)120(4)120(3)
    Front: 105(5)110(4)110(3)
    B. 3:40 scaled weight to 95#
    2 Rounds of Core Development
    Great morning with awesome catching by Mandee and loved seeing John Hand!!

  15. CJ VK says:

    BS: 240(5) 260(4) 275(2)
    FS: 205(5) 225(4) 235(3)

    2:56 Rx

  16. Michael Little says:

    3:06 Rx+

  17. Bradley says:

    Heck yeah! Fleming is always kicking a** and making people laugh at the same time. Keep rocking Fleming!

    BS – 285(5) – 305(4) – 315(3)
    FS – 230(5) – 245(4) – 255(3)

    4:23 Rx+

  18. fleming Sharp says:

    Thanks y’all for all the nice comments!! (minus Brandon😂)
    I love CF Huntsville so much! It truly teaches us that we can do anything we set our minds to. Thankful for our wonderful coaches and all they invest in us! We are so lucky to have them and our incredible gym! We are truly spoiled! Happy Thanksgiving everyone!
    I’m being very serious for a change!!

  19. Mandee says:

    Back Squats: 205(5) – 220(4) – 230(3)
    Front Squats: 185(5) – 195(4) – 205(3)
    2:58 RX+

  20. Jamie Cherrypicker says:

    Fleming is my morning spirit animal..hair included. Love Flembot!!
    BS: 215 (5)-265 (4)-285 (3)
    FS: 175 (5)-195 (3)-205 (3)
    4:51 rx+

  21. BP says:

    275-295-315
    240-255-270
    2:41 RX

  22. Justin says:

    Fleming is awesome. Making that split snatch look easy
    225-205-255-225-295-255
    2:48 rx

  23. Steve Price says:

    A. Back Squat: 315 x 5, 345 x 4, 405 x 3
    Front Squat: 275 x 5, 285 x 4, 335 x 2

    B. 4:05 Rx

  24. Kim G says:

    Fleming is amazing! I will always remember her as being one of the first people at Crossfit Hsv to pull me in and make me feel welcome! I love that she’s down to earth, throws weight around like it’s no big deal and has a sense of humor unique to her style!

  25. Jeremy Millich says:

    6:15pm Class:
    A1: FrtSqt – 235(5)-245(4)-260(3)
    A2: BackSqt – 265(5)-295(4)-310(3)
    B: 2:39, RX (Splits: 0:40/0:41/0:39/0:39)
    – Great class Nate/Daniel/Bradley!! Fleming is one CF Super Star! Super sweet too!

  26. Cam says:

    Back: 225, 275, 315
    Front: 185, 225, 255

    3:09 rx