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Saturday, November 20 2021

Posted by Mandee on November 19, 2021   |   7 Comments

 

 

For Time: (26min cap)
21 Kettlebell Sumo Deadlift High Pull   24/16kgs   RX+32/24   MRX 20/12

21 Goblet Squats
9 Muscle Ups (bar or ring)   MRX Burpee Chest to Bar

1000m Row/Run or 2k Bike
21 Kettlebell Sumo Deadlift High Pull
21 Goblet Squats
15 Chest to Bar Pull-ups   MRX Pull-ups
500m Row/Run or 1.2k Bike
21 Kettlebell Sumo Deadlift High Pull
21 Goblet Squats
21 Pull-ups   MRX Ring Rows
250m Row/Run or .6k Bike

Core Development

21 Reverse Rower Tucks

21 Back Extensions
21 Weighted Sit-Ups
21 Weighted Hip Extensions

 

CFHSV Running & Endurance WOD:

200m sprint — rest 30 seconds — 200m run

rest 1 minute

200m sprint — rest 30 seconds — 400m run

rest 1 minute

200m sprint — rest 30 seconds — 800m run

rest 1 minute

200m sprint — rest 30 seconds — 1200m run

rest 1 minute

200m sprint — rest 30 seconds — 1600m run

rest 1 minute

 

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Thanksgiving Week Schedule!

Monday 11/22 & Tuesday 11/23: regular schedule

Wednesday 11/24: We WILL have ALL MORNING CLASSES from 5am through 11:30am as well as 10:15am Open Gym. We will close at 12:30pm after the conclusion of the 11:30am class. We WILL have childcare from 8am-11:30am.

Thursday 11/25: Thanksgiving Day: CLOSED

Friday 11/26: Limited schedule! Classes at 8am, 9am and 10am only. All other classes as well as childcare are canceled. 

Saturday 11/27: CFHSV Annual Iron Bowl WOD! Classes at 8am, 9am and 10am only. All other classes as well as childcare are canceled. 

Sunday 11/28: regular schedule

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7 responses to “Saturday, November 20 2021”

  1. CJ VK says:

    20:30 rx+ (rmu/bike)

  2. Duke says:

    COE 16:14

  3. Alex says:

    8am WOD: 15:54 Rx+ (BMU, row)
    9am R&E: 28:48

  4. Nathaniel says:

    18:38 scaled ( bike )

    Scaled to all chest to bar ( mostly strict )

  5. Lupo says:

    22:06 RX+ BMU, run

  6. Mandee says:

    17:20 RX+ (ring MU/row)