Friday, October 8 2021

Posted by Mandee on October 7, 2021   |   11 Comments



Deadlift Build Up 5 Reps   E3MOM x 15min

**Building Up to a 5RM*

“250 Club” by DB
For Time: (14min cap)

100 Double Unders
75 WallBall Shots   20/14lbs to 10/9′   MRX 20/10 to 9′

50 Pull-Ups
25 Deadlifts BW / 75% BW

*compare to 13 Jul 20; 2 Oct 18*

Core Development

1min High Plank Hold
15 Evil Wheels
1min Left Side High Plank Hold

20 V-Ups
1min Right Side High Plank Hold

25 Hollow Rocks
1min Low Plank Hold



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!

11 responses to “Friday, October 8 2021”

  1. Nathaniel says:

    My idol right there. John is a demigod in my mind. He can do no wrong. John has been nothing but sincere, fun, and engaging since he walked in the door. Any time he and Christy walk in the gym it’s a better day. John loves to take on a challenge with a smile and a sparkle in his eye. He’s strong as a bull and has made some impressive gains in his short time with us. Glad you and Christy are apart of CFHSV buddy! Y’all keep showin up!

  2. Mandee says:

    There’s not much not to love about this guy! John is funny, engaging, friendly and genuine. He’s a motivated athlete who’s always ready to take on any WOD, and he’s not afraid to feel the pain. He works super hard and continues to develop into a well-rounded, CrossFit stud. Always lots of smiles and laughs when this dude is around. You rock, John! ?

  3. CJ VK says:

    John is a great guy.

  4. Hal says:

    A. 335

    B. 12:26 rx

    C. Complete

  5. Bo says:

    A: T @225 (Bailey, thanks for all the help this morning)
    B: 11:31 rx

  6. Jason Morgan says:

    A. 345
    B 10:15 Rx

  7. Duke says:

    9:43 rx

  8. Bailey says:

    A. Training
    B. 6:45 rx

  9. Nathaniel says:

    10:46 scaled / modified

    – 100 plate jumps for DUs
    – 75 DB thrusters @12lbs for WBS
    – 50 ring rows for pull ups
    – 25 deadlifts @135

  10. Kim G says:

    A. Training
    B. 215 rx

  11. Mandee says:

    A. 275
    B. 7:34 RX