Monday, November 19 2018

Posted by Mandee on November 18, 2018   |   18 Comments



Sumo Deadlifts     E3MOM

7 – 5 – 3 – 2

21 – 15 – 9 – 6 – 3 Reps For Time of:

Sumo Deadlifts   185/125   RX+225/155   MRX 135/95

Handstand Push-Ups   RX+ Strict   MRX 2/4″ Rise

WallBall Shots   20/14 to 10/9′  RX+11/10′   MRX 20/10 to 9′

WallBall Sit-Ups   RX+ GHD WallBall Sit-Ups

Handstand and Pistol Development

20 Handstand Shoulder Taps
20 Cossack Squats Alternating Legs (10 ea) -50′ Handstand Walk or 10 attempts
20 Pistols or Scales (10 ea)
1min Handstand Hold w/wall or freestanding



Thanksgiving Week Schedule!

Thursday, November 22nd: Closed — Happy Thanksgiving!

Friday, November 23rd: TWO classes only at 915AM and 1030AM. We WILL have childcare for both starting at 9AM. 

Saturday, November 24th: CFHSV Annual Iron Bowl WOD at 9AM. All other classes canceled. We WILL have childcare starting at 830AM.

Sunday, November 25th: regular schedule

18 responses to “Monday, November 19 2018”

  1. Nathaniel says:

    Rachel P swingin that bell! Rachel quietly goes about her business and continues to grow as an athlete. She’s always in class to learn or teach. Great work Rachel!!

  2. Adela says:

    Awesome lady and dedicated to getting better every day!

  3. Mandee says:

    Heck yeah! Rachel has stayed the course, put in the work, and man has it paid off! She has made incredible gains in her strength and overall fitness, and with her consistency and work ethic, I have no doubt she will continue to excel. Way to go, Rachel! Keep it up! ?

  4. Kathy says:

    Great picture! It shows the determination and focus Rachel always brings with her.

  5. Misty says:

    Rachel! Always kind, smiling and working hard! What a great example she sets for those CrossFit kids of hers.. they are strong just like their mama! Keep setting that standard!

  6. Beth says:

    Rachel is always ready, focused,and always smiling.

  7. Allison says:

    Rachel! She takes on wods with focus and she is killin it! Great job!

  8. @CJVK says:

    A. Warm-up for wod, still hurting from ? ?
    B. 13:20 rx

  9. Kim G says:

    A. 145(7)- 165(5)- 175(3)- 185(2)
    B. 17:35 scaled hspu to 6-6-63-2

  10. Little Erin says:

    A. 85# across
    B. 13:25 scaled. Weight @85 and cut DL reps to 12-10-9-6-3. ?

  11. Nathaniel says:

    A. 295(7) – 335(5) – 355(3) – 375(2)

    B. 9:07 rx

  12. Sam W says:

    A. Kneehabing
    B. 12:30 RX

  13. Justin says:

    11:38 rx strict hspu

  14. Mel D says:

    10:34 rx

  15. Wes B. says:

    A. 315/355/405/435
    B. 3+6 Rx (eh..did my best)

  16. Bradley says:

    Rachel has made tremendous strides and continues to get stronger. Keep working hard!

    A. 295(7) – 335(5) – 355(3) – 375(2)

    B. 13:53 Rx+

  17. Michael Little says:

    17:10 Scaled to:

    Sumo DL
    Strict HSPU
    30 lb Wall Ball Sit-ups
    54x 30lb Wall Ball to 10ft