Friday, September 2 2022

Posted by Mandee on September 1, 2022   |   12 Comments



Overhead Squats   E3MOM

10 – 5 – 5 – 20

*Going for 20rep max*

15min AMRAP:

25/20 Calorie Row/Bike or 400m Run
15 Deadlifts   95/65   RX+115/75   MRX 75/55lbs

10 Overhead Lunges (forward or backward/stationary) 

5 Overhead Squats

Core & Pistol Development

10 Kettlebell Overhead Reverse Lunges (alt legs)
10 Pistols Each Leg or Progressions
1min Handstand Hold
10 Kettlebell Front Rack Reverse Lunges (alt legs)

10 Pistols Each Leg or Progressions

1min Iron Chair Hold on Wall with Kettlebell






Monday, September 5th:

We WILL have classes at:

7am, 815am, 915am, 1130am, and 1230pm as well as 1015am Open Gym

We will NOT have childcare today.  All other classes are canceled. 


12 responses to “Friday, September 2 2022”

  1. Nathaniel says:

    Awesome team shot right there! Melissa, Bailey, and Kayla in sync and on point! This is a deadly trio that I would never want to meet in a dark alley. Way to rock it!

  2. Mandee says:

    Love the focus these ladies are showing, working hard to be in synch and to standard all at the same time. Kayla, Melissa and Bailey are all stud CrossFitters, so it only makes sense that they would make an awesome trio for a Team WOD. Way to go, ladies! 😄

  3. Hal says:

    A. T for Timid (dropped 115 at rep 16)

    B. 3+41 rx 🏃‍♂️

    C. Put Tame Impala on shuffle over the holiday weekend

  4. Bo says:

    A: 105
    B: 3 rx
    C: GHD’s and HE’s

  5. Misty says:

    A dream team! Three studs throwing down! I love how Bailey and Kayla are both looking at Melissa and all are making sure they are in sync and holding standard! It was fun to watch these three team up. Just another example of the greatness that lies within CFHSV! Keep setting the standard ladies!

  6. Clair says:

    Love this picture of true focus!
    A. 65
    B. 3+7 rxd/row
    Wishing everyone a safe and Happy Labor Day weekend!

  7. Alex says:

    5+1 Rx+ (row)

  8. Nathaniel says:

    A. 13 @135lbs…I knew this was a bad idea but I shot for the stars and ended up on a low hanging tree limb

    B. 4 rounds rx+

  9. Eugene M. says:

    A) 105(10)-145(5)-175(5)-205(3)-165(20
    B) 4+2 Rx+ 🛶

  10. Mandee says:

    A. 105 (20)
    B. 4 + 41 RX+ (row)

  11. Bailey says:

    A. 125 (20)
    B. 5+15 RX+ (row)

  12. Lupo says:


    4+18 rx. row