Monday, May 21 2018

Posted by Mandee on May 20, 2018   |   23 Comments



Back Squats & Strict Toes to Bar   E2MOM

7 Back Squats – Strict Toes to Bar 1-15 reps

6 Back Squats – Strict Toes to Bar 1-15 reps

5 Back Squats – Strict Toes to Bar 1-15 reps

4 Back Squats – Strict Toes to Bar 1-15 reps

8min Ascending AMRAP:

2 Kettlebell Swings   24/16   RX+ 32/24   MRX 20/12
2 Kettlebell Goblet Squats
2 Ab-Mat Sit-Ups (unanchored)   RX+ Military unanchored
4 Kettlebell Swings
4 Kettlebell Goblet Squats
4 Ab-Mat Sit-Ups (unanchored)   RX+ Military

6,6,6 – 8,8,8 – 10,10,10…etc

Core & Shoulder Development

12 Turkish Get-ups each arm (moderate load)



This Saturday, May 26: The Murph Challenge! Sign up here to make a donation!

One class only at 9am. All other classes canceled. 

We will be closed Sunday, May 27th and Monday, May 28th in observance of Memorial Day. Have a safe a Happy Memorial Day! 

23 responses to “Monday, May 21 2018”

  1. Nathaniel says:

    I know that athlete…Ashley F for Phenom ? Ashley sold out and in and showed up and out from day one. Keep rockin and get up that rope youngin’ !

  2. Mandee says:

    Heck Yeah! This young stud is relentless and has been giving it everything she’s got since day one! Ashley F has made huge gains, and the sky’s the limit given her commitment and work ethic. And she’s as sweet and pleasant as she is dedicated and determined. Keep it up, Ashley! ?

  3. Fleming Sharp says:

    I loved watching this strong, beautiful girl bust out legless rope climbs that day! Just awesome! You rock Ashley!

  4. Marissa says:

    I love that her tip to me was don’t use your legs or your arms. Just your hips. Lol. You’re amazing. So happy to have met you and I’ll miss your awesomeness. Keep killing it everyday girl.

  5. Josh Kennedy says:

    A1: 205-225-245-255
    A2: 15 reps per round
    B: Got thru round of 12, Rx+
    C: Complete

  6. Misty says:

    Ashley! Always smiling, consistent, making gains, and pushing hard! Excited to continue to watch this athlete continue to grow as a CrossFitter!

  7. Steve Price says:

    A. Back Squats: 315 x 7, 345 x 6, 365 x 5, 405 x2

    B. 12 + 19 Rx

  8. BP says:

    14+1 RX+

  9. CJ VK says:

    A. 205(7)-220(6)-235(5)-250(4) // 3 strict T2B
    B. 14+15 Rx @ 28kg KBS

  10. Little Erin says:

    A. 85 across 7 strict ttb
    B. 14+25 scaled with 12kg kB

    Thank you Mandee and Dustin for all the tips and form checks!! I appreciate you guys help so very much! ?

  11. Bradley says:

    Ashley is always pushing her limits. She continues to get better by bringing her A game every day. Keep it up young stud!!

    A1. 255(7)-275(6)-295(5)-315(4)
    A2. 9 Strict T2B

    B. 14+8 Rx+

  12. Clair Lee says:

    A. 110(7)120(6)125(5)135(4)
    B. 16+6 rxd
    C. 5 Turkish get ups on each arm

  13. Matt says:

    A: 280(7) 300(6) 325(5) 345(2)
    2 Strict TTB each round
    B: 12+20 RX
    C: 10 reps each arm( 1.5 pood across)

    Thinking about Paul McCrary today. Glad to know he is handling his business and continuing to be our champion.

  14. 4×9 @ 255

    12+13 @ 40kg

    Thanks for letting me witness greatness Steve P.!??‍? Keep Killing it.

    • Steve Price says:

      Always a privilege to get to work out with you brother. You elevate every one around you !!!

  15. MH says:

    185, 195, 205, 215
    14 + 21 RX+

  16. Jeremy M. says:

    6:15pm Class:
    A: 225(7)-255(6)-285(5)-305(4)
    B: 16+10, RX
    – Wonderful class Bradley/Misty/Nathaniel!! Thanks for the push Misty!

  17. Mandee says:

    A. 180-195-205-220
    B. 12+24 RX+