Alternating Back & Front Squat: E3MOM
5 Back Squats – 5 Front Squats – 4 Back Squats – 4 Front Squats – 3 Back Squats – 3 Front Squats
4 Sprint Rounds For Time:
– 1 Power Clean to
– 1 Hang Squat Clean to
– 1 Front Squat to
– 3 S2O 165/110 RX+ 205/135 MRX 135/85
-15 WallBalls 20/14 10/9′ RX+ 20/14 11/10′ MRX 20/10 9′
REST 2 minute after each round
Core Development
1-3 sets/rounds NOT for Time:
-10-15 GHD or Anchored Weighted Sit-Ups
-10-15 reps Hip Extensions
-Core 21s = 7 Hollow Rocks to 7 V-Ups to 7 Unanchored Sit-Ups
THANKSGIVING SCHEDULE REMINDER!
Thursday, 11/23: all classes canceled
Friday, 11/24: Two classes only at 915AM and 1030AM. We WILL have childcare for both classes. All other classes canceled.
Saturday, 11/25: CFHSV Annual Iron Bowl / College Game Day WOD! 9AM! We WILL have childcare. All other classes are canceled.
Flemming is super nice and super good at crossfit
Awesome picture Flembot!!! Studd muffin.
Fleming!!! Strong, fast, and fun! this lady works hard in the gym and always had a good time. Keep it up Flembot!
Hot dang!! Fleming is second to no one in effort and consistency. She can CrossFit anything and this shot is of a PR none the less. Keep crushin Fleming!
Oh yeah! Fleming is full of fun and laughs, but she is fierce and focused when it’s time to throw down! This lady has been putting in the work for years and continues to improve in all aspects of her fitness. Fleming is one of kind, no doubt! ?
Rockin’ It at 915….Go Fleming, Go Strong!
Fleming was killing that Split Snatch behind me that day !! That’s a bad, bad, Crossfitter right there!
I like Fleming. #0915
Bad to the bone!
Fleming doing what she does best—throwing up big weight & making it look easy!! She makes me better because I’m always chasing her. Thanks for being my favorite rabbit for the last 6 years!!! ?
Awww Fleming!! So strong, so fast, and best of all so sweet! Awesome picture. Always love seeing you at 9:15
Better guard your food around this one!
A. Front: 205(5)-225(4)-245(3)
Back: 245(5)-275(4)-295(3)
B. 3:06 Rx
C. Complete
A. Back: 115(5)120(4)120(3)
Front: 105(5)110(4)110(3)
B. 3:40 scaled weight to 95#
2 Rounds of Core Development
Great morning with awesome catching by Mandee and loved seeing John Hand!!
Oops…coaching. 🙂
BS: 240(5) 260(4) 275(2)
FS: 205(5) 225(4) 235(3)
2:56 Rx
3:06 Rx+
Heck yeah! Fleming is always kicking a** and making people laugh at the same time. Keep rocking Fleming!
BS – 285(5) – 305(4) – 315(3)
FS – 230(5) – 245(4) – 255(3)
4:23 Rx+
Thanks y’all for all the nice comments!! (minus Brandon?)
I love CF Huntsville so much! It truly teaches us that we can do anything we set our minds to. Thankful for our wonderful coaches and all they invest in us! We are so lucky to have them and our incredible gym! We are truly spoiled! Happy Thanksgiving everyone!
I’m being very serious for a change!!
Back Squats: 205(5) – 220(4) – 230(3)
Front Squats: 185(5) – 195(4) – 205(3)
2:58 RX+
Fleming is my morning spirit animal..hair included. Love Flembot!!
BS: 215 (5)-265 (4)-285 (3)
FS: 175 (5)-195 (3)-205 (3)
4:51 rx+
Oops 195 (4)
275-295-315
240-255-270
2:41 RX
Fleming is awesome. Making that split snatch look easy
225-205-255-225-295-255
2:48 rx
A. Back Squat: 315 x 5, 345 x 4, 405 x 3
Front Squat: 275 x 5, 285 x 4, 335 x 2
B. 4:05 Rx
Fleming is amazing! I will always remember her as being one of the first people at Crossfit Hsv to pull me in and make me feel welcome! I love that she’s down to earth, throws weight around like it’s no big deal and has a sense of humor unique to her style!
6:15pm Class:
A1: FrtSqt – 235(5)-245(4)-260(3)
A2: BackSqt – 265(5)-295(4)-310(3)
B: 2:39, RX (Splits: 0:40/0:41/0:39/0:39)
– Great class Nate/Daniel/Bradley!! Fleming is one CF Super Star! Super sweet too!
Back: 225, 275, 315
Front: 185, 225, 255
3:09 rx