Friday, January 20, 2017

Posted by Mandee on January 19, 2017   |   23 Comments





A. Deadlifts (w/3 sec pause on floor):   5 – 5 – 5 – 5 – 5   E2:30MOM

B. “Congressional Committee on Inaugral Ceremonies CF Style” by DB

For Time:

-45 Morning Worship WallBalls   20/14lbs   10/9′   (MRX 20/10   9′)

-20 Processional Pull-Ups to the Capital

-17 VP Goblet Squats Swearing in Ceremony   24/16kg   RX+ 32/24kg   (MRX 20/12kg)

-45 Presidential KettleBell Swings Swearing in Ceremony   24/16kg   RX+ 32/24kg   (MRX 20/12kg)

-45 Inaugural Address Ab-Mat Sit-Ups (anchored)   RX+ GHD Sit-Ups

-20 Departure Deadlifts of Outgoing President   255/175   RX+ 275/185   (MRX 185/125)

-17 Inaugural Luncheon Lunges (alt/stationary) w/KB

-20 Inaugural Parade HandStand Push-Ups

-17 Inaugural Ball Bar Facing Burpees



REMINDER: Friday Night FIGHT! This Friday, January 20th at 515pm. Our regular 515pm and 615pm classes will be canceled. 

We WILL have childcare Friday starting at 5PM for FNF!


Check out Mason Dixon’s menu for next week. Jan 23

To place an order, click here!

23 responses to “Friday, January 20, 2017”

  1. Kim G says:

    Regina is as sweet and kind as she is fast and furious! Keep it up!!

  2. Nathaniel says:

    Regina looking ripped! Awesome pic stud! Regina loves pushing herself to the limit and CFHSV is a better place every day she shows up…keep showing up and showing out homegirl

  3. Mandee says:

    Regina looking like the bad to the bone CrossFitter that she is! This girl only knows one speed and it is FAST! And she’s as nice and kind as she is hard working and determined! Keep being awesome Regina! 🙂

  4. Matt says:

    Bad to bone and she’s not just a runner anymore. Gina is a legitimate fire breathing CFHSV athlete.

  5. Dave M says:

    Pound for pound, Regina is one of the fastest and strongest at the gym.

    Although she can’t attend 11:30 as much anymore, she will always be a member of the Lunch Time Crew

  6. Daniel Lynch says:

    Regina making America great again one overhead lunge at a time

  7. Lisa T. says:

    Regina! One of my favorite people at CFHSV! She’s sweet but totally bad to the bone! I miss you at the 11:30. Lunchtime WODs just aren’t the same! Keep up the good work, Friend!

  8. Cynthia Fyle says:

    Regina! Looking good! Miss ya at the 1130 class.

  9. WWW says:

    Regina!! You are such a fighter & a lightning fast runner! I love how you fight to get movements & never give up. ?

  10. George C says:

    A) 315×5 across
    B) 20:57 Rx+

  11. Jay says:

    I know that lady!! I am constantly being passed on our runs by her! She is fast and such a very sweet person. See you soon Regina.

  12. Regina says:

    Thanks, ya’ll! I’m grateful to be included in a group of such stellar athletes and grateful for the coaches (including DB!) who help us meet our goals every day. And I’m so proud of Mandee and Nate for making this gym into everything it has become. You guys are awesome!

  13. Tracy says:

    Regina!! This girl is a fighter for sure. So glad I get to see your smiling face again. =)

  14. Bradley says:

    Regina can do it all. Keep up the strong work!!

  15. Mimi says:

    I have known Regina since high school and it has been awesome to watch you get stronger and stronger and throw barbells around and knock out pull ups like a champ!!! You inspire me all the time!! Time is up…Regina is going to finish!!! Anything you set your mind to girl, I know you can do it and do it to perfection!!!

  16. CoachDB says:

    Regina is looking Rock n’ Roll Ready! She has no idea how much she would motivate me to bring it at lunch class coaching sessions, yet alone running and endurance!

    Deads w/3 sec pause = 305lbs all 5 sets for all 5 reps. Felt Good
    WOD RX+ = 18:59

    Great Job George.

  17. Steve Price says:

    A. 5 x 5 @ 385 across, that 3 sec. pause was brutal!!
    Needless to say I was smoked for the WOD.

    B. 193 Rx

  18. Jeremy M. says:

    1:30pm Open Gym – “Meathead Friday”:
    A: E3MOM for 5rds –
    3 back sqt @285# +
    3 bench press @225#
    B: E4MOM for 5rds –
    5 back sqt @225# +
    5 bench press @205# +
    5 deadlifts @365#s
    – Regina always going hard! So sweet too!
    – Good luck to all competing tonight!

  19. BP says:

    FNF Black: 123 reps

  20. Bradley says:

    FNF Black: 182 Reps

  21. Justin says:

    Fnf 168 black