logo

Friday, November 12 2021

Posted by Mandee on November 11, 2021   |   15 Comments

 

 

Back Squat   E3MOM
7@70% – 6@75% – 5@80% – 4@85%

12min AMRAP:

4 Muscle Ups (bar or ring)   MRX Burpee Chest to Bar

8 Front Squats   155/105   MRX 95/65

Core & Squat Development

20 Cossack Squats (10ea)
20 Double Kettlebell Front Rack Lunges (10ea/alt)

20 Pistols (10ea/alt)
1min Wall Iron Chair Sit Holding Weight plate

 

 

 

************************************************************

FREE NUTRITION CLASS! 

Saturday, November 13th: 10AM

************************************************************

15 responses to “Friday, November 12 2021”

  1. Nathaniel says:

    Christa carrying the load like a champ! Christa loves to throw down and go hard. But she also trains smart so that she can show up and do it again. Christa is full of personality and she shares it with all. It’s a great thing to be around and it’s contagious! When Christa gets the ‘look’, it’s game on and a blast to coach, cheer, and watch. She’s friendly to all and we’re glad she’s with us at CFHSV 😊

  2. Adela Faust says:

    Christa! This lady is an awesome athlete and always goes hard. She has a big personality, miss seeing her in the 9:15!

  3. Mandee says:

    Awesome shot of one hard working lady who isn’t afraid to take on a challenge. Christa is committed, consistent, and always ready to throw down. She’s full of energy, trains hard and smart, and never fails to have a good time in the process. She’s friendly, encouraging, and a great addition to CFHSV! Stay after it, Christa! 😃

  4. BP says:

    275-295-305-315 🥴🤒
    6+1 Scaled Back Squat W/ BMU

  5. Hal says:

    A. 225 then baby steps up

    B. 3 rnds scaled life (BMU)

    C. Complete sans pistols

    Special thanks to Mandee for turning muscle up attempts into reps (“knees up”).

  6. Bo says:

    3+4 rx (BMU)

  7. Alex says:

    275(7)-290(6)-315(5)-330(4)
    7+4 Rx (RMU)

  8. Nathaniel says:

    A. 265(7) – 285(6) – 285(5) – 300(4)

    B. 7 rounds scaled

    – scaled MUs to 8 band assisted strict pull ups and 8 push ups

    – scaled the front squats by using the rack

  9. CJ VK says:

    235(7)(70 percent)
    255(6)(76 percent)
    275(5)(82 percent)
    290(4)(86 percent)

    6 rounds rx (RMU)

  10. Bailey says:

    A. Training
    B. 7 rx (RMU)

  11. Bradley says:

    265(7) – 285(6) – 305(5) – 325(4)

    8 Rx with Ring MUs

  12. Justin says:

    5×5@195
    6+4 rx bar

  13. Griffin Blake says:

    275(7) 295(6) 305(5) 315(4)
    8+1 Rx (RMU)

  14. Mandee says:

    175(7) – 185(6) – 195(5) – 205(4)
    6+8 RX ring

  15. steve price says:

    A. Back Squats: 315×7, 345×6, 365×4, 405×1

    B. 5 + 3 Rx weight, MRX Burpee Chest to Bar