Saturday, May 30 2020

Posted by Mandee on May 29, 2020   |   13 Comments



For Time: (40min cap)
1 Mile Run or Row or 4km Assault Bike
10 Handstand Push-Ups or 10 Shoulder to Overhead   135/95   RX+155/105   MRX 115/75

20 Toes to Bar

30 Kettlebell Goblet Lunges (alternate legs)   24/16kgs  RX+32/24  MRX20/12
40 Pull-ups

50 WallBalls
60 Kettlebell Swings
1 Mile Row or Run or 4km Assault Bike (opposite of start)

*Can Start at Top or Bottom*

Core & Shoulder Development

25 Hollow Rocks

1min High Plank Hold

25 Hollow Rocks

1min Low Plank Hold



CFHSV Running & Endurance WOD:

4 Rounds of:

3 x 400m Runs, 30 seconds rest between efforts

rest 3 minutes between rounds


Home WOD

For Time:

1 Mile Run

10 Shoulder to Overhead

20 V-ups or Sit-ups

30 Weighted Lunges, alternating stationary

40 Bent Over Rows or Single Arm Rows

50 Thrusters

60 Weighted Swings


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Don’t forget to reserve your spot in class on MindBody!

Follow the link on our homepage under Latest News to book your reservations.

13 responses to “Saturday, May 30 2020”

  1. Nathaniel says:

    Check Maryssa checkin that clock. She’s waiting to go hard! This young lady has been awesome ever since she joined. She’s one hard worker in and out of the gym and it’s paid off. Maryssa brings a great attitude, friendly personality, and a big smile that brightens any class. You rock Maryssa, keep it up!

  2. Jenn Jenn says:

    There she is ?

  3. Mandee says:

    One of many young studs at CFHSV who knows how to put in work! Maryssa has been steady and consistent since the start, and she’s always a pleasure to be around. This young lady is beautiful inside and out! Keep after it, Maryssa! ?

  4. Melissa B says:


  5. Josh Kennedy says:

    0800 R&E: all laps in 1:50-1:56 range
    0900 WOD: 39:42 Rx. Run, 60-50-40-30-20-10 HSPU-run.
    Heckuva nice morning for some CF

  6. Mandee says:

    27:34 RX+ (row/bike)

  7. Kim G says:

    44:28 rx (hspu- run/row)

  8. Nathaniel says:

    27:04 rx+

  9. MH says:

    25:06 RX+ run/bike

  10. CJ VK says:

    34:02 rx+ (run/run)

  11. Justin says:

    28:52 rx row/run

  12. Like!! Thank you for publishing this awesome article.