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Thursday, August 20 2020

Posted by Mandee on August 19, 2020   |   6 Comments

 

 

Deadlifts   E3MOM
7 – 5 – 3 – 3 – MR

*MR=MaxReps non-stop*

For Time Alternating Reps of:

Deadlifts   10 – 8 – 6 – 4 – 2 – 1

WallBall Step-Ups   20 – 18 – 16 – 14 – 12 – 10

WallBall Sit-Ups   10 – 12 – 14 – 16 – 18 – 20

BarbellB Weights =   255/175   RX+295/205   MRX205/135

Step-Ups =   24/20″   RX+30/24″   MRX 20/18″

Wallballs =   20/14lbs   MRX 20/10lbs

Core Development

25 Each Leg (1 Leg 1 Arm KB Deadlifts)

50 Flutter Kicks (2 count)
50 Barbell or Banded Good Mornings

25 Reverse Rower Tucks

 

 

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Nutrition Class this Saturday, August 22nd at 10AM! Free to all CFHSV athletes.

You do not need to sign up for this class. 

6 responses to “Thursday, August 20 2020”

  1. Nathaniel says:

    Richard rowing that boat! Richard and his family and crew have been such an awesome addition to CFHSV. Richard is a real deal natural athlete and has been smooth as can be since starting CrossFit. He’s got a great balance of fitness, work, and fun and an easy going attitude to make it all seem effortless. Keep it up buddy!

  2. Mandee says:

    Great shot of a stellar guy and a CrossFit stud! Richard has been a great combination of motivation and patience since the start. He took the time to learn things the right way and he just keeps getting stronger, fitter and faster. And he’s got a great family that all throw down CFHSV style too! Way to be, Richard! 😁

  3. Kim G says:

    A. 155-165-175-190-155(10)
    B. 15:03rx

  4. Misty says:

    Richard! This guy is setting the standard for the whole family! Great athlete and he just keeps getting better! So lucky to have the privilege of getting to know this whole family and coaching his kids. Both Isaiah and Chayce are amazing athletes and awesome people. Richard, keep showing them how it’s done!

  5. CJ VK says:

    295(7)-345(5)-370(3)-370(3)-325(8)