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
Regina is as sweet and kind as she is fast and furious! Keep it up!!
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
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! 🙂
Bad to bone and she’s not just a runner anymore. Gina is a legitimate fire breathing CFHSV athlete.
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
Regina making America great again one overhead lunge at a time
Best comment of the day! Awesome picture Regina!!
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!
Regina! Looking good! Miss ya at the 1130 class.
Regina!! You are such a fighter & a lightning fast runner! I love how you fight to get movements & never give up. ?
A) 315×5 across
B) 20:57 Rx+
Great job George!! That is strong and fast!
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.
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!
Regina!! This girl is a fighter for sure. So glad I get to see your smiling face again. =)
Regina can do it all. Keep up the strong work!!
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!!!
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.
A. 5 x 5 @ 385 across, that 3 sec. pause was brutal!!
Needless to say I was smoked for the WOD.
B. 193 Rx
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!
FNF Black: 123 reps
FNF Black: 182 Reps
Fnf 168 black