Monday, August 26 2019

Posted by Mandee on August 25, 2019   |   18 Comments



“One Bar, One Path” by DB

For Time:

Path One

2 Rounds For Time:

10 Deadlifts   315/215   MRX 275/185

10 Overhead Squats   135/95   MRX 95/65

10 Muscle-Ups ring or bar   MRX Burpee Chest to Bar Pull-Ups

Path Two

2 Rounds For Time:

15 Deadlifts   275/185   MRX 225/155

15 Front Squats   135/95   MRX 95/65

15 Chest to Bar Pull-Ups   MRX 15 Pull-Ups

Path Three

2 Rounds For Time:

20 Deadlifts   225/155   MRX 185/125

20 Back Squats   135/95   MRX 95/65

20 Pull-Ups   MRX Ring Rows
*1 bar per; athlete resposible for Path choice and weight changes*

Core Development
10 Strict Toes to Bar straight to 15 GHD Sit-Ups

10 Weighted Hip Extensions to 15 Hip Extensions

18 responses to “Monday, August 26 2019”

  1. Nathaniel says:

    Legend! Paul might be The Godfather of CFHSV. Paul is a walking billboard of consistency and longevity. He’s been hitting WODs for over a decade and he only gets younger! Glad CFHSV is your home partner and here’s to the next decade…keep reppin !

  2. Jamie Cherrypicker says:

    Papa Pepe is one of my favorites. He’s one of the hardest working dudes at CFHSV.

  3. Don says:

    Hey Paul! Lookin” strong, olde mon!

  4. Mandee says:

    Paul Pepe is a beautiful example of how a steadfast, consistent approach to training can lead to lasting, life changing health benefits. This man has not only been with CFHSV through every stage of its growth, he’s been a true supporter of both the community and the staff. Paul seems to always have an encouraging word when you need it the most. Can’t imagine CFHSV without him! 😁

  5. steve price says:

    Paul Pepe, love this fella right here. Always encouraging, steadfast, grinding it day in and day out. We can all look to him for inspiration, for being healthy is a way of life, and so is how you treat others. Keep it up Paul !!!

  6. Mac says:

    Paul is absolutely one of the best things about CFHSV for us. He ALWAYS makes the day and workout better when he is there. He is hard working, consistent athlete that truly understands what crossfit and the whole process is all about. Looking forward to many more years of throwing down with Paul Pepe!!

  7. Kim G says:

    A. 14:47 rx (Path 3)

  8. Josh Kennedy says:

    Not enough good things I can say about Paul. Consummate professional at work, steadfast athlete, has raised his brood of kids through countless trials/tribulations/successes. Solid human being all around. Glad he is among our Old Guard.
    Path 3 in 14:40, scaled to 185# DL, 95# BS, and strict pull-ups.
    2 rounds of accessory work, sub’ed new Army K2E leg tucks for the T2B.

  9. steve price says:

    12:15 Rx, pathway #2 (15 reps)

  10. Nathaniel says:

    7:56 rx

    Path 1 : DL, OHS, Ring MUs

  11. Bradley says:

    Paul is the best. A hardworking family man who is a great athlete, too. It is always a good day when Paul walks through the doors.

    Path 1 – DL, OHS, Bar MUs

    5:12 Rx

  12. Bailey Bentley says:

    Path 1: Dl, OHS, bar MUs
    6:27 rx

  13. Justin says:

    8:35 path 3

  14. Wesley Branch says:

    Path 2

  15. Haley says:

    Paul Pepe is one amazing man! Always a joy when I get to talk to and throw down with Mr. Pepe! He truly understands what Crossfit and CFHSV is all about. Keep it up Paul!!!

  16. Cam says:

    9:31 path 3

  17. Mandee says:

    10:56 RX
    Path 1: DL, OHS, Ring MUs

  18. Paul Pepe says:

    Thanks for all the kind words guys. Means more to me than you will ever know. Thank you. This gym and the people in it have changed my life forever. God willing they will carry me out of here on a stretcher….:-). I have been everywhere and done everything and there is nothing like CFHSV.