Friday, October 15 2021

Posted by Mandee on October 14, 2021   |   23 Comments



“The LYON”

5 Rounds For Time: (25min cap)
7 Squat Clean   165/115   MRX 115/75

7 Shoulder to Overhead
7 Burpee Chest to Bar   MRX Burpee Pull-Up

REST 2min After Each Round

Capt. David Lyon, 28, of Sandpoint, Idaho, was killed by an improvised explosive device in Kabul, Afghanistan, on Dec. 27, 2013. Lyon was a member of the 21st Logistics Readiness Squadron at Peterson Air Force Base in Colorado Springs, Colorado.  He was a 2008 graduate of the Air Force Academy, where he became well known for his athleticism, leadership and strength of character. He was a sports standout in high school and at the Academy, and while serving in the Air Force, he inspired many to start CrossFit. He is survived by his wife, Capt. Dana Lyon, and many other friends and family members. First posted Dec 27, 2017.

Core & Squat Development

1min Overhead Weight Plate Squat Hold
10 Cossasck Squats (each)
1min Wall Iron Chair Sit Holding Weight plate




CFHSV will be hosting Barbells For Boobs…

Monday, October 25th during all regularly scheduled classes!

* WOD * Raffle * Give aways * 

Donate today and help CFHSV reach our fundraising goal and repeat as Alabama State Champions! Create your own fundraising page and join the team or donate to one of our other team members!

Or buy raffle tickets and make a donation on the day of the event!

And don’t forget to wear PINK!

23 responses to “Friday, October 15 2021”

  1. CJ VK says:

    Happy birthday Jenn Jenn 🎈

  2. Melissa B says:

    My bestest friend in this big whole world!! I’m continuously impressed by you in all aspects of life. Keep crushing it! Great day to have this picture. Happy birthday, Jenn Jenn!!

  3. maryssa says:

    Love this girl to death! A great crossfitter and an even better friend! Happy birthday Jenn Jenn🤍

  4. Mandee says:

    Jenn showing off just one of her many high skill movements and looking good in the process! This lady is an awesome athlete and an awesome person. She is focused and hard working, but always has time to encourage and support her friends and fellow athletes. She’s fun, witty, friendly and gracious. Way to be, Jenn!
    I knew this what a great picture, but I didn’t know it was the perfect day to post it! Happy birthday to you and your mirror image! 👯‍♀️ Hope you two have a wonderful day!

  5. Nathaniel says:

    Bad ass Jenn locked and loaded with that pistol. Jenn is skilled, strong, and goes hard. She’s the CrossFit package. Jenn is also the same person every day and that’s hard to do. She’s always polite, respectful, and keeps it real. Always enjoy Jenn in class and she enjoys class cause she’s surrounded by friends, has fun, and keeps it all in perspective. You rock Jenn😊

  6. Tricia says:

    Happy Birthday Sweet Jenn 🎉🎈🎂 There are so many wonderful things to say about Jenn. I have truly enjoyed getting to know you 💗💗💗

  7. Tracy says:

    My sweet friend! Happy Birthday 😍😘

  8. Hal says:

    A. 21:48 rx 🥵

    B. Complete

    CJ aka “The Champ” – ask your 10am WOD partner to send you his new playlist. Enjoy the weekend.

  9. Bo says:

    22:59 scaled to 135

  10. Clair says:

    Jenn making that pistol look easy! So thankful for our friendship! Happiest of birthdays to you and your awesome twin, Melissa!
    19:43 scaled to 75#
    Have a great CFHSV!

  11. Alex says:

    14:46 Rx

  12. Justin says:

    16:31 scaled to 135

  13. Jason Morgan says:

    Happy birthday Jenn!

    22:15 Rx

  14. Matrice W. says:

    Happy Birthday Jenn & Melissa! Jenn are a beast, and I strive to be like you daily. I hope you have the best day ever!

  15. Nathaniel says:

    24:22 scaled / modified

    5 rounds :

    – 14 alt lunges @165lbs with safety bar
    – 14 burpees
    – 14 ring rows
    – 14 one arm DB strict press @55lbs

  16. Duke says:

    22:30 rx

  17. Mandee says:

    15:51 rx

  18. WendyWW says:

    Love this picture Jenn!! It’s shows your skill, strength & determination in one awesome pic. Happiest of birthdays to you!!! 🎂

  19. Bradley says:

    Happy birthday Jenn and Melissa! Great pic, Jenn! Picture perfect pistol.

    17:40 Rx

  20. Bailey says:

    Happy birthday Jenn and Melissa!! What an awesome pic Jenn, showing off perfect form on one of the hardest skills there is. She is a great athlete and an awesome person. Keep it up Jenn!

  21. Fleming says:

    The wonder twins!! Jen with the perfect pistol! Happy birthday to the most awesome twins I know!! Y’all rock