Friday, June 22 2018

Posted by Mandee on June 21, 2018   |   18 Comments




EMOM Activator x 12min
1st Min = 12/10 cal Row or 12/10 cal Assault Bike

2nd Min = 5-10 Deadlifts Build Up
3rd Min = 3-6 Handstand Pull-ups or 1-2 Wall Walks

4th Min = Stretch/Rest

4 Rounds For Time:
15 Deadlifts   225/155   RX+ 275/185   MRX 185/115
15 Handstand Push-ups   RX+ 6/4″ Deficit   MRX 2/4″ Rise

12/10 Calorie Row or 12/10 Calorie Assault Bike

Core & Turkish Get-Up Development

10 Turkish Get-Ups Right Arm

1 set 15 Hip Extensions

10 Turkish Get-Ups Left Arm

1 set 15 Hip Extensions




REMINDER: Friday Night FIGHT! This Friday, June 22nd at 515PM. “BLIND DATE” partner WOD! Pick your skill level — Black, Blue or Red, and show up ready to throw down! Partners will be randomly assigned the night of the event!

We WILL have childcare available starting at 445PM. 

18 responses to “Friday, June 22 2018”

  1. Nathaniel says:

    Mac lookin like the terminator but sweet as cotton candy. He’s a seasoned CrossFitter with ability, knowledge, and experiences. He shares the knowledge and experiences readily but unfortunately he can’t give none of us his ability. Keep it up homeboy

  2. Haley says:

    I know that stud! Mac daddy!!! I love this man! He is one heck of a Crossfit superstar not only for his athletic abilities, but for his humble sweet nature. He rocks in all aspects of life ? Looking good with your shade on babe ?

  3. Matt says:

    Bad to the bone!

  4. Mandee says:

    Oh yeah! Mac is definitely the total package! A strong, skilled and hard working athlete, and a kind, friendly, encouraging person. He’s awesome, and that’s why everybody loves this dude ? You rock, Mac! Love having you at CFHSV!

  5. Josh H says:

    So yeah, that dude is bad. Seems super humble and nice – but he smashes in the gym.

  6. Mel D says:

    Mac daddy! Great picture and even better friend! ?

  7. Tricia says:

    Sweet humble badass Mac, this may be my favorite pic of you yet ?

  8. Jenn Jenn says:

    Mac!! This guy is top notch. He’s an ok Crossfitter too

  9. Lisa T. says:

    Mac Daddy!!! This guy is awesome in so many ways! There is just so much good to say about him. I’m lucky to know you, and even luckier to call you a friend! Keep on, Rockin’, Man!

  10. Dani says:

    I keep waiting on the day when I’m strong enough to be rack partners with Mac! Hopefully soon. ?
    Cool ass picture of one awesome man. Keep being you Mac!

  11. WendyWW says:

    Mac is always nice, always encouraging & always killing it! Such a great guy & amazing crossfitter!!

  12. Brian J says:

    Not only is he one of the baddest dudes in the gym, he’s also one of the best dudes in the gym…he makes 135# look as light as a pvc pipe

  13. Rob Latham says:

    Wish I looked this cool when I work out… Mac is the man! Proud to call this guy a close friend who’s always encouraging everyone around him to get better.

  14. SARGE says:

    Mac earned that t-shirt- was a fun competition with him. Glad we were on the same team. Mac is a CF stud!

  15. CJ VK says:

    King Mackerel! ??

    A. ✅
    B. 3+30 Rx ?

    Looking forward to FNF tonight!

  16. Josh Kennedy says:

    Not enough good things I can say about The Mac. Heckuva good fellow, devoted husband and father, a databasing and IT pro with serious skills, all around great guy. And oh btw, freaky good athlete and Crossfitter. Probably the only way I could take him down in a WOD is to go do 10-15mi of trail running on Monte Sano and simply bludgeon him to death (even the I would pay for it next day). Keep on keepin’ on dude….

  17. Jamie Cherrypicker says:

    Mac is one of the reasons CFHSV is a home for me. I’ve said it a million times already, my 101 partner in crime. Keep it up homie!

  18. Justin says:

    Mac is the man
    Fnf 507 with Rader