Friday, March 23 2018

Posted by Mandee on March 22, 2018   |   7 Comments



Alternating Front Squats and Push Press    E2:30MOM

6 Front Squats – 6 Push Press – 4 Front Squats – 4 Push Press – 2 Front Squats – 2 Push Press – 1 Front Squat – 1 Push Press

OPEN WOD 18.5  (11.6/12.5)

7 Minute AMRAP of:

3 – 6 – 9 – 12 – 15 – 18 – 21 – etc…


Chest to Bar Pull-Ups


RX Ages 16-54: 100lbs/65lbs

RX Ages 14-15: 65lbs/45lbs, chin over bar pull-ups

RX Ages 55+: 65lbs/45lbs, chin over bar pull-ups

Scaled Ages 16-54:  65lbs/45lbs, jumping chin over bar pull-ups

Scaled Ages 14-15: 45lbs/35lbs, jumping chin over bar pull-ups

Scaled Ages 55+:  45lbs/35lbs, jumping chin over bar pull-ups



REMINDER: We will be hosting The OPEN today at 915AM and 515PM. We WILL have childcare for both sessions.

Our regular 915AM, 515PM and 615PM classes are canceled today.

Join us for a celebration at our last Friday night of the OPEN! 

7 responses to “Friday, March 23 2018”

  1. Nathaniel says:

    My man Lawrence fighting for everything! Lawrence is as nice and easy going dude that you’ll meet at CFHSV. He’s also a natural athlete that pushes be better each day. Hard working in and out of the gym. Keep grinding!

  2. Misty says:

    Lawrence! This face says it all. This guy pushes the limits every single day. Great athlete and person all around. Keep going strong!

  3. Mandee says:

    Oh gracious! Lawrence is a true gem and always shows up with a smile and a great attitude. He is also a stellar athlete who works hard and pushes himself everyday. This guy makes CFHSV a better place 🙂 Keep it up dude!

  4. Bradley says:

    Lawrence is one awesome athlete. He makes everything look easy. Keep it up stud!

  5. CJ VK says:

    A. 135# x 5 across
    B. 3,6,9… Assault bike cals & WBS: 102 reps

  6. Courtney Shoemaker says:

    What an awesome picture!!!

  7. Jeremy M. says:

    1:45pm Open Gym:
    A: E2MOM for 5 rds –
    5 BackSqts @255#
    B: E1:30OM for 12 rds –
    1st 1:30 – 5 SqtSnatch from Hip @115#
    2nd 1:30 – 15 cal on the AssaultBike
    Continue to alternate each round
    C: 5 sets of 15 ghds
    – Thanks for the snatch tips Chef Tyler!
    – Big Lawrence! This dude is strong, fast and a super nice fella! Great friend too!