Friday, November 18 2022

Posted by Mandee on November 17, 2022   |   18 Comments



Roxanne Song Warm-up

*Everytime they say Roxanne perform a burpee*

Sumo-Deadlift   E3MOM

5 sets x 5 reps

Team WOD

12 Rounds For Time: (24min cap)

3 Over the Bar Burpees

6 Barbell Push-ups   MRX Push-ups
9 Sumo Deadlifts   185/125   RX+225/155   MRX135/95

12 WallBall Shots   20/14lbs to 10/9   MRX 20/10 to 9’

*One person works and completes a round, one person rests and then switch*

Core Development

24 Windshield Wiper on Bar or lying on floor

48 Flutter Kicks (single count)
24 Hip Extensions
24 Reverse Hypers

24 Hollow Rocks
24 Superman Arches




FREE Nutrition Class

Saturday, November 19th @ 10AM





Open Prep Open Gym

Saturday, November 19th @ 11AM



18 responses to “Friday, November 18 2022”

  1. CJ says:

    Man – I been watching Paul and Murphy. They been working hard and you can tell, they’ve been doing real good.

  2. Adela Faust says:

    Great picture of two awesome athletes!

  3. Flying J says:

    Classic- don’t get no better than Father-Daughter bonding on the ERG. Strong.

  4. Nathaniel says:

    Two of the very best. Murph and Paul represent a lot of good. The McCrary family is second to none and these two are two peas in a pod. A wonderful father daughter duo for a tough team WOD. Love em both like family and glad they share time with us at CFHSV. You too rough Murph and you perfect Paul.

  5. Mandee says:

    Too many good things to say about these two. I love them like family. And I love seeing them show up and throw down together. They’ve got a special bond, and they most definitely make a great team. Keep rolling, Murph and Paul…😊

  6. Hal says:

    Couleurs by M83

    A. Complete

    B. 315 across

    C. 12:48 @ 225 with Kyle (225) and Travis (185)

  7. Bo says:

    A: ✅ burpees
    B: 275-315
    C: 13:11 rx w Bill

  8. Clair says:

    Love these two great people and athletes! The whole McCrary family are pretty special people!
    A. 135
    B. 22:23 rxd with Daniel Cooper

  9. Duke says:

    15:43@225 with the sweetest girl in the world

  10. Bradley says:

    The McCrary family is as good as gold. Paul and Murphy are the best. It’s a good thing Murph is around to keep Paul in line.

    A. 365 across

    B. 8:59 Rx+ with Mo

  11. Lupo says:


    12:59 rx+ w/ Brandon

  12. Jason Morgan says:

    Two of the best! Humble as they come… Paul know’s how to bring out the best!

    Threw down with Champ today.

    A. 275-295-315-315-315
    B. 12:33 Rx+

  13. Justin says:

    Awesome picture of two great people
    11:19 rx with Eugene

  14. Nathaniel says:

    9:22 rx+ teamed up with my girlfriend, homegirl, bestie, babies momma, and wifey Mandee

  15. Alex says:

    10:44@225 with JoMo@185

  16. Bailey says:

    A. 285 then 300 across
    B. 10:30 w/ my mans😍

  17. Cherokee says:

    10:30 Rx with Bailey – Bailey used same weights and went much faster than me 🙃