WOD:
A. EMOM for 10 minutes:
Even: 10/8 calorie row RX+ 12/10 calorie row
Odd: 10/8 over the bar burpees RX+ 12/10 over the bar burpees
B. For Time:
600m run
6 front squats 165/115 RX+ 185/125 (MRX 135/85)
30 hip extensions
6 over the bar burpees
rest 2 minutes
600m row
6 front squats 165/115 RX+ 185/125 (MRX 135/85)
30 unanchored ab-mat sit-ups
6 over the bar burpees
**athlete can start with row portion or run portion**
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Clair! Looking strong and oh so coordinated. Love this lady 🙂
Clair Bear always brings fashion, smiles, and muscles to throw down!
Clair! Always putting in hard work and looking good too! Keep it up Clair! 🙂
Fortunately I get to do yoga most Thurs evenings with Clair…and she always more color coordinated than me!
The Only thing more on point than Clair’s CrossFit is her style!
Clair is always on fleek!
Clair is incredible! Gorgeous, kind hearted, successful and loves the Lord. My day is made when I see Clair!! Keep being YOU friend!
Clair is always working hard, and is always so nice for that early in the morning
A. Rx+ = suckfest
B. 10:02 Rx
Claire’s a lean, mean fighting machine!
A: Rx+….I thought 6 days in Colorado would give me a cardio bump. Whoops, not the case.
B: 10:20 Rx
Good looking back squat Clair! Keep up the great work.
7:00am Class:
A: RX+
B: 9:18, RX+ rowed 1st, then ran (both caves cramped bad 150m into run😑)
– John! Killer class! Clair looking solid on that squat! Clair is one of our 7:00am wod crushers! So much fun to be around! If you’re ever looking for a smile to brighten your day, come workout with Clair bc she always has one!
A: RX
B: 12:42 scaled excited to survive my second wod
AM Open Gym: Yesterday’s WOD:
A. Deadlift: 210(6) – 225(5) – 240(4) – 255(3) – 270(1)
B. “D.T.” 4:51 PR
WOW, great job Mandee!!!
WOW! I would’ve liked to have seen that! Very impressive!
awesome mandee!
Oh she bad. Congrats on an insane score!
Congrats. Bazinga. Smokin 💪👏
That is truly a whole other level. Keep on climbing and growing. Amazed and humbled watching.
Absolute domination. Great job!!
YES!!! I knew you had sub 5 in you!
Holy crap! Awesome score! Nice work.
Really impressive time. I bet that hurt
That’s crazy!! Nice work Mandee!!
A. RX+
B. 9:02 RX+ (Run/Row)
Sweet, Clair! Always swanky, goes full throttle, and has the best abs on a woman I’ve ever seen!
A. Rx+
B. 10:56 Rx+ (row/run)
Clair is a Rockstar and a true Yoga Guru! Miss you.
A = 10cal Row and 10 Burpees – Just what the doctor order for some motor tuning
B = 600m Row – 6 FS @135 – 30 Ab-mat sit-ups – 6 OBB = 4:12
1.5km A-Bike – 6 FS @135 – 30 Hip Extensions – 6 OBB = 5:47
Total Time =11:59 – 2:00 rest = 9:59
I was crushed by the A-bike -FS-and hip extension combo. Could barely clear the bar on my jumps. It was true shaky leg syndrome. Ouch
Hope everyone has a Fun Friday!
Miss you, Dennis, but sure do appreciate your hard but great programming for CFHSV!
Yesterday’s WOD – performed yesterday AM Open Gym:
A. Deadlift :
6 @315
5 @335
4 @360
3 @380
1 @405
B. ‘ DT ‘ : 7:16
After watching all of CFHSV come in and absolutely sell out for ‘DT’ I was upset with my effort. CFHSV’s coaching staff is ALWAYS motivated by our athletes. Myself, Mandee, Kodi, Dennis, Bradley, and John are always trying to hold ourselves to the standard of commitment and effort that you all show day in and day out. It’s inspiring and keeps us motivated to always do our best. I did not put forth the effort I should have and it was obvious when I watched CFHSV throw down and bring the pain. All this to say – first thing on my list today was redo ‘ DT ‘ with the effort I watched you all display. I made it hurt so good i couldn’t feel my limbs.
DT redo today AM Open Gym: 6:39 Thank you CFHSV
Today’s WOD @11:30 class :
A. Rx +
B. 7:58 rx +
Yo! That’s fast.
Great job on the redo Nate! That’s a super strong mental effort pushing yourself to do DT two days in a row!
Speechless, honored, inspired and a gigantic congrats. Way to represent in all aspects.
DT twice is insane AND after turning 50. Amazing job N8.
Man, I always knew you had a loose screw! Great work stud!
I’ve been pretty disappointed with your level of effort lately too, so I’m really glad to see you working a little harder
1130 Class:
A. RX+
B. 8:37 RX+
A. Rxd
B. 10:29 but scaled to 95#. Great coaching, John!!!
Thank you for the kind words! I absolutely am proud to be a part of CFHSV! It is humbling to come in and tackle a WOD and be surrounded by such an amazing group of people who are there to do the same thing. We all just want to do better and be better and our coaches do an amazing job of helping us all achieve that! Always believe in it and you will achieve it! Make it a great Friday and weekend! CFHSV family!
1015 Open Gym
A. RX Pain Train, that hurt so good
B. Only had a short window to train so worked on some quick snatch drills and 5 heavy (for me) singles @135. Gotta get better.
A: RX
B: 15:14 scaled at 105# (row then run)
Nice squat, Clair!
A. RX+. Ouch!!!
B. 11:24 RX+
A. Went Rx @ 10/10, and I thought a heavy twenty rep back squat was rough, this was terrible! I think I may have mis-counted one Burpee early on.
B. 13:40 Rx
9:55 rx+
*8:55 rx+
11:35 rx+
Could only stay away for two weeks! Always love coming and dropping in!
A: RX+
B: 9:59 RX+