Friday, May 14 2021

Posted by Mandee on May 13, 2021   |   18 Comments



Power Clean Build Up   E2MOM

5 – 4 – 3 – 2 – 1 – 1 – 1

For Time: (20min cap)

400m Run or Row or 1km Bike

40 Russian Kettlebell Swings
40 Box Jump Overs

Rest 2min

400m Run or Row or 1km Bike

40 Power Cleans
40 Box Jumps

Rest 2min

400m Run or Row or 1km Bike
40 Wallball Shots   20/14lbs to 10/9’   MRX 20/10 to 9”

40 Wallball Box Step-Ups

Barbell =   135/95   RX+155/105   MRX 95/65lbs

Kettlebell =   24/16kgs   RX+32/24   MRX 20/12kgs

Boxes =   24/20”   RX+30/24”   MRX 20/18”

Isometric Core Development

30sec Plank Bird Dog Hold L/R

1min Hollow Hold
30sec Plank Bird Dog Hold R/L

1min Hollow Hold

1min Bar Hang
1min High Plank Hold

18 responses to “Friday, May 14 2021”

  1. Matt says:

    Bad to the bone!

  2. Mandee says:

    There he is! I’ve loved this dude since the day he joined our gym. Joseph is polite, respectful, endearing and kind. He’s grown in so many ways over the past few years and it’s been awesome to be a part of his journey. It’s truly incredible how far he has come in his strength, skills and overall fitness. And he’s a great sport who always keeps a positive attitude, even when I’ve lectured him on the proper use of a smiley face score ☺️ Man, we are going to miss you, Joseph! But you’ll always be a CFHSV athlete, no matter where life takes you!! Congratulations on your graduation!

  3. Nathaniel says:

    That dude could be in Hollywood right now but he’s throwing down at CFHSV. Joseph is one of a kind and come so far in his young fitness journey. On any given day Joseph could give a score of RX+, Scaled, RX, or ‘Smily Face’. He trains hard and smart and he has fun doing it. There isn’t anyone who can match his politeness, integrity, toughness and commitment with such consistency. He’s one of a kind and no one will be able to replace or fill his spot when he moves on. Congratulations on graduating and I hope nothing but the best for you in every part of your life buddy. We’re gonna miss you but we’re happy and proud for you.

  4. Hal says:

    A. 165(3) – 185(4) – 205(3) – 215(2) – 225(1) – 245(x x)

    B. 2+44 rx ?‍♂️(⏱ no time to feel sorry for yourself)

    C. Complete

  5. Hal says:


  6. Alex says:

    A. A very ugly 275
    B. 2+67 Rx (row)

  7. Justin says:

    2+11 bike

  8. Nathaniel says:

    A. 260

    B. 19:30 rx

  9. BP says:

    135 – 165 – 185 – 205 – 215 – 245
    2+3 RX bike

  10. CJ VK says:

    2+36 rx ?

  11. Bradley says:

    Congrats on graduation Joseph! You will be missed, but we know you will thrive wherever life takes you.

    A. 270

    B. 2+68 Rx

  12. steve price says:

    They don’t come no better than Joseph !!!

    A. 255

    B. 1 + 55 Rx , okay that was rough ?

  13. Bailey says:

    A. 185
    B. 2+62 rx

  14. Mandee says:

    2+61 RX

  15. Jason Morgan says:

    Jo!!!!! Always a pleasure to throw down when I was able to, and constantly impressed by your drive. Always willing to help! Congrats on the future!

  16. WendyW says:

    Joseph! You are a legit nice guy who I watched make gain after gain with the work you put in! And you’re a dang good runner too! You will be missed so come back & visit when you can.

  17. Coops says:

    Joseph will definitely be missed in our morning crew!! We wish you nothing but the best, buddy ??