Saturday, August 31 2013

Posted by Mandee on August 30, 2013   |   12 Comments





A. Sumo Deadlift 5-5-5-5-5 E3MOM

B. 21-18-15-12-9-6-3 reps of:

Sumo deadlift high pull 75/55

Shoulder to overhead 75/55

Cool Down: 5-10 minutes of any of the following: stretching, flexibility, mobility, myofascial release/rolling out


CFHSV Running & Endurance WOD:

5K time trial (compare to 8/3/13)

meet at Cross Country Course at 8am


*REMINDER* Upcoming Events at CFHSV this weekend

Saturday, August 31 11am: Rope Climbing Workshop! Please wear/bring appropriate rope climbing gear such as long socks, long pants, and shoe with good traction. Please sign up on MBO if you are a Silver or Gold Member, Bronze Members do not sign up, just come and your account will be charged accordingly.

Sunday, September 1: 3pm and 4pm classes will be conducting “Hotshots 19 Memorial Workout”. If you would like to donate to the cause, click on the hyperlink.

Monday, September 2: All regularly scheduled classes will be conducted as usual; however, childcare will be cancelled. Please make other arrangements for your children. Thank you!


12 responses to “Saturday, August 31 2013”

  1. Mandee says:

    Charlie!!!!! 🙂

  2. Casey says:

    Looks like you got angry with all the kettle bells…hahaha

  3. Kerri says:

    6:04 Rx’ed

  4. Brad E says:

    Well I learned how to climb a rope today, and got my first ever rope climb. Then I was able to get 3 more before calling it a day. Definitely prefer the Ranger method. Thank you Dennis!

  5. Don says:

    Rope climb workshop was really helpful. Learned to do the Ranger method, and got a few successful climbs.

  6. Nathaniel says:

    A. 315 across

    B. 6:19 rx

  7. CoachDB says:

    Today was awesome for a Coach. A bunch of hard working athletes focusing on mechanics, consistency, and intensity as well as being open to try new methods in the CF Class, Rope Climbing Workshop, and BBOLC. Great Job CFHSV Athletes and coaches. Keep up the great work. God Bless and have an enjoyable yet safe Labor Day.

  8. Jenda says:

    Great endurance WOD this morning! 5K time trials is always a favorite 😉

  9. Meredith says:

    A: 145
    B: 11:43 rx’d

  10. David M. says:

    Kids at Grandparents so got to pull the trifecta!

    WOD, Rope Climb Workshop, and BBOLC.

    A: 295 (275 on the first)
    B: 5:24 Rx

  11. Eric says:

    A. 365
    B. 7:41 RX