Saturday, October 9 2021

Posted by Mandee on October 8, 2021   |   5 Comments



For Time: (30min cap)
15 Power Clean   135/95   RX+165/115   MRX95/65

600m Run/Row or 1.5k Bike
15 Hang Power Clean

Rest 2min

15 Push Press
600m Run/Row or 1.5k Bike

15 Shoulder to Overhead

Rest 2min

15 Squat Clean
600m Run/Row or 1.5k Bike

15 Split Jerk

Grip Development

100m KB/DB Farmers Carry
16 Kettlebell Bottoms Up Curl to Strict Press

100m Plate Pinch Carry
16 Plate Pinch Curls to Strict Press



600m run

rest 1 min

6 x 100m sprint, 100m recovery walk between efforts

1200m run

rest 1 min 

6 x 100m sprint, 100m recovery walk between efforts

600m run




CFHSV will be hosting Barbells For Boobs…

Monday, October 25th during all regularly scheduled classes!

* WOD * Raffle * Give aways * 

Donate today and help CFHSV reach our fundraising goal and repeat as Alabama State Champions! Create your own fundraising page and join the team or donate to one of our other team members!

Or buy raffle tickets and make a donation on the day of the event!

And don’t forget to wear PINK!

5 responses to “Saturday, October 9 2021”

  1. BP says:

    18:34 RX Row

  2. Alex says:

    8am WOD: 18:29 Rx+ (row)
    9am R&E: 29:30

  3. CJ VK don’t do COE on vacation says:

    Dropped in at CrossFit 32034 with Melissa in Amelia Island.


    Partner wod; 25 min AMRAP:
    Buy in: 50 synchro over the DB burpees, then
    20 C2B
    30 DB thrusters (50/35)
    400m run together

    Split C2B & Thrusters however ya like

  4. Bradley says:

    17:13 Rx Bike

  5. Bailey says:

    17:49 rx+ (run)