Monday, April 30 2018

Posted by Mandee on April 29, 2018   |   32 Comments




Back Squat build up for 20 Rep Max   E3MOM

5 to 10 – 5 – 2 – 1 – 20rep max attempt

For Time:

2 – 4 – 6 – 8 – 10 Reps of:

Hang Squat Cleans   95/65   RX+ 115/75   MRX 75/55

Handstand Push-Ups   RX+ Strict

REST 3 minutes

10 – 8 – 6 – 4 – 2 Reps of:

Power Cleans

Shoulder to Overhead

32 responses to “Monday, April 30 2018”

  1. Nathaniel says:

    Them boys wearin that pavement out! They grinding and having fun doing it. CFHSV goes hard!

  2. Steve Price says:

    Studs to the Extreme ! “SPARTA !!! “
    On a side note, I may have made a mistake doing all those squats at the Fire station Saturday ?

  3. CJ VK says:


  4. Mandee says:

    Oh gracious! So many studs, all working hard and showing out! Way to be CFHSV! You ALL rock…but I’m kind of partial to the one wearing a knee brace for sit-ups?

  5. BP says:

    We’re just trying to get jacked and tan

    A. 255(12) ? couldn’t make myself pay the price
    B. 7:59 RX (6:01/1:58)

  6. Josh Kennedy says:

    No wonder the parking lot needs re-paving, these BAMFs were out there throwing down!
    A: 185 for 20 reps)
    B: I think it was 12:25 Rx, strict HSPU

  7. DUKE says:

    Back squat waves e2mom

    20 rep max – 210

    Wod 8:54 RX +

  8. Justin says:

    5×5 @ 210
    5:51 rx+

  9. Nathaniel says:

    CFHSV athletes are always impressive and every day is a show out session on our way to becoming mo’ fit than the previous day. From time to time there’s a full moon and someone shines bright.

    Stephanie Ortega doesn’t post often enough so allow me to post for her. Ya girl Steph went plum off this morning on the 20RM Back Squat.

    245lbs for 20 – She so bad she good. Most impressive Steph. Congrats on those numbers girlfriend

    • Jamie Cherrypicker says:

      I knew she would not disappoint! She is a force!

    • Steve Price says:

      That’s what I’m talking about! ?? You can’t hide under that load, “It’s not how many times you get knocked down, it’s how many times you stand back up that counts!”

    • Dani says:

      Goodness have Mercy!! Steph is INCREDIBLE!!! Thanks for sharing Nate. Love to hear tidings from the early hours 🙂

    • SheaW says:

      Excellent shout out Nate! Steph killed it this morning. I was breathing FOR HER while I was counting! Amazing to watch and I swear she could have added 10#! Next time…

    • Stephanie O says:

      Thanks, Nate!!

      It’s that good programming ?? and naivety of not knowing what I could hit for that lift that allowed me to trick myself into putting that much weight on ?

      How is this my first 20RM back squat ever? ?

  10. Crazy strong Steph!! I’d get up early to see that! Way to go!!

  11. Mandee says:

    A. 205 for 20RM (PR)
    B. 5:11 kipping HSPU/RX+ weight

  12. Matt says:

    A: 315×14
    B: 9:13 RX

  13. Bradley says:

    A. 270 for 20rm (PR)

    B. 6:34 Rx+

  14. CoachDB says:

    That picture made my day! Just some good ole throwdown fitness going on there. Truly admire it. Way to rep.

    Male 48y/o 171lbs / 5’5″
    20RM = 175lbs
    WOD: 7:30 at 95lbs scaled HSPU to Pike parallette HSPU
    On a side note 1st time able to do two kipping HSPU to 2 ab-mats since blow out. Get some

    • Steve Price says:

      Great job Coach ?? ! “For I am better trained and will fight with all my might”, I think this applies to CFHSV seeing who does our programming ! Hope to do this later this week, still under the weather.

  15. CJ VK says:

    A. 165# (20)
    B. 7:18 Rx

  16. Michael Little says:

    17/20 @ 275
    8:30?ish? I don’t remember now. ???

  17. Jamie Cherrypicker says:

    A. 215
    B. 6:42 scaled to pikes

  18. Jeremy M. says:

    6:15pm Class:
    A: BackSqt, E3MOM 5×5 –
    B: 5:33, RX (splits – 3:27/2:06)
    – Great class Misty/Mandee/Bradley!! That is one nasty looking group!! Lots of strength, endurance and heart present in this pic!! Keep it up studs!!

  19. Cam says:

    5:14/2:37 rx

    Scaled back squats: 5 x 5

  20. Mac says:


    8:30 rx+