Wednesday, May 13 2020

Posted by Mandee on May 12, 2020   |   40 Comments



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


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”

  1. Lindsey W says:

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

  2. Shea says:

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

    • Nathaniel says:

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

  3. Adela Faust says:

    Yes! I can’t wait!

  4. Sarah Carr says:

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

  5. Josh Kenendy says:

    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

    • Nathaniel says:

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

  6. Justin says:

    Great to be back. Big fan of the new gym layout
    10:21 rx bike

  7. Alli B says:

    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

    • Nathaniel says:

      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

  8. CJ VK says:

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

  9. Kim G says:

    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!

  10. Duk1 says:

    10:38 rx row

  11. Nathaniel says:

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

    B. 12:00 rx + ( row )

  12. Back to the Future says:

    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.

    • Nathaniel says:

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

  13. Bradley says:

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

    B. 10:17 Rx+

  14. CoachDB says:


  15. MH says:

    10:30 RX+ Bike
    So happy to be back 😁

  16. Suzanne V says:

    Dang! That hurt so good!

  17. Clair says:

    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:

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

  18. Wesley Branch says:

    Worked up to 365 (8)

    10:28 Rx+

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

  19. Bailey says:

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

  20. Mandee says:

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