Saturday, March 4 2017

Posted by Mandee on March 3, 2017   |   4 Comments




A. “Bring Sally Up”  Back Squats

Choose from  135/95   115/80   95/65

-Start the song, get the bar on your back.

-Bring Sally Down = Squat and hold tight!

-Bring Sally Up = Stand up and get ready!


B. Mainsite WOD

Five 3min Rounds of:

10 Front Squats   135/95   RX+ 185/125   (MRX 115/75)

10 Box Jumps   24/20″   RX+ 36/30″   (MRX 20/18″)

Max cal Row   RX+ Max cal Assault Bike

*Rest 3min between rounds*

Score = Total Calories from all 5 rounds


C. Core Development

2min High Plank Hold

25 Barbell Evil Wheels

25 Hip Extensions



CFHSV Running and Endurance


4 Rounds of:

200m Sprint

–rest 1:00–

800m Run

–rest 3:00–

*The goal is stay as close as possible to your 800m splits for all 800m runs.*




We will be hosting The OPEN today at 1PM! We WILL have childcare starting at 1230pm!

Barbell Club is canceled. The gym will be closed from 1115am-1230pm.



OPEN Athletes! Don’t forget to submit your score no later than Monday, March 6th at 7pm!

4 responses to “Saturday, March 4 2017”

  1. Mandee says:

    Two awesome CrossFitters looking ripped and strong on those ropes!

  2. Justin says:

    133 rx

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