“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
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 !
Papa Pepe is one of my favorites. He’s one of the hardest working dudes at CFHSV.
Hey Paul! Lookin” strong, olde mon!
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! 😁
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 !!!
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!!
A. 14:47 rx (Path 3)
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.
12:15 Rx, pathway #2 (15 reps)
7:56 rx
Path 1 : DL, OHS, Ring MUs
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
Path 1: Dl, OHS, bar MUs
6:27 rx
8:35 path 3
6:12
Path 2
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!!!
9:31 path 3
10:56 RX
Path 1: DL, OHS, Ring MUs
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.