Thursday, January 19, 2017

Posted by Mandee on January 18, 2017   |   31 Comments

sisters 1

sisters 3sisters 2




A. Squat Cleans to Front Squats Build Up – E3MOM

-4 Squat Cleans to 1 Front Squat

-3 Squat Cleans to 2 Front Squats

-2 Squat Cleans to 3 Front Squats

-1 Squat Clean to 4 Front Squats

-1 Squat Clean to 1 Front Squat

B. TEAM WOD: “You Go, I Go” by DB

16min AMRAP:

-5 C2B Pull-Ups   (MRX Pull-Ups)

-6 Front Squats   115/75   RX+ 135/95   (MRX 95/65)

-7 Over Box Jumps   24/20″   RX+ 30/24″   (MRX 20/18″)

*One person works and completes a full round, one person rests and then switches.

**Athletes must slap hands to switch and start next round.

***Each time an individual completes a round, it counts as a round for the team total.



REMINDER: Friday Night FIGHT! This Friday, January 20th at 515pm. Our regular 515pm and 615pm classes will be canceled. 

We WILL have childcare Friday starting at 5PM for FNF!


Check out Mason Dixon’s menu for next week. Jan 23

To place an order, click here!


YOGA is canceled today.

31 responses to “Thursday, January 19, 2017”

  1. Mandee says:

    Hey now!! There is one top notch CrossFit Team if I’ve ever seen one! They look alike, they sound alike, AND they are both CrossFit animals! Melissa and Jen rockin’ out muscle-ups and putting “twin power” on full display! Keep killing it you two! 🙂

  2. Nathaniel says:

    Ruh – Roh! Lots of trouble here. These two are the ultimate double team and they mess WODs up for fun! Glad to have the the other half at CFHSV full time!

  3. Haley says:

    Seeing double!!! My favorite Twins! Mel and Jenn crushing sincronized MU’s!!! These two animals crush WODs and have tons of fun doing it. Love you both!!!

  4. fleming Sharp says:

    Wonder twins… activate! So glad to have Jen join our box and get to wod with her sister! These two are unstoppable!

  5. Lisa T. says:

    Love these photos and love these ladies!!! My favorite twins by far! They are powerful, wonderful and lovely! They make life fun and it’s always a fun time when I get to WOD with them!!

  6. Courtney says:

    Finally, Melissa has a rabbit to keep up with!

    Woo y’all look intimidating. Welcome, Jenn!

  7. Jenn B says:

    My Twinkie, my best friend, and my PIC.. love WODing with you!!! And now LOVE living in the same city! Thank you everyone for making me feel so at home.

  8. Bradley says:

    Partner workout and these bad A twins as the CrossFit models of the day. CFHSV, it’s time to show up and show out. Jenn and Melissa set the bar high everyday. Keep it up ladies!

  9. Dani says:

    Oh my! How freaking cool are these two beauties? Love Mel and Jenn and everything they bring to CFHSV (and my life 🙂 ) keep showing out strong ladies!

  10. KOBRA says:

    They probably used to drive each other nuts, but now they drive each other into awesomeness! They have awesome comradeship and cutthroat sibling rivalry. Each comes out better for it when the clock stops ticking. Way to go rockstars!

  11. KOBRA says:

    A. 185 (4-1) 205 (3-2) 225 (2-3)
    240 (1-3, failed last FS) 250 (1-1)

    B. I met Mad Dog Bradley to join the 6AM and throw down. Yet another great team wod CFHSV!

    20 + 17 RX+

    • Bradley says:

      A. 185 (4 to 1) – 205 (3 to 2) – 225 (2 to 3) – 235 (1 to 4) – Failed SC at 250 and 245

      Great time partnering with the Kobra this AM.

    • Dani says:

      I was happy you worked out at 6am! It’s been awhile since i watched you lift- your form and technique are beautiful! Great job Kobra. Hard work definitely shows. Also, Bradley, I lost track of time mid-way through the workout because I was mesmerized watching you do butterfly CTB. You were a great team to watch!

  12. Brian A says:

    A. 185(4&1), 205(3&1), 215(2&3), 225(1&4), 245(1&1)
    B. 18+5 RX – Team with TJ and Bill

  13. Little Erin says:

    My boo thangs!!! I love these two badass babes. I’m jealous of them and proud to call them my friends. Keep up the hard work Bowen sistas xoxo

  14. CJ VK says:

    Very cool pic!

    A. 155(4-1) 175(3-2) 195(2-1) 215(1-4) 225(X) 225(1-1)

    I think it took me 7 seconds to stand that last squat clean up. Thanks for the eye contact Nate ?

    B. 16+6 Rx+

    Partnered up with Steven – he’s a bad, bad man.

  15. Mel D says:

    Love that my twin now lives here and I get to workout with her so much. Thanks for capturing these shots! It was a fun wod, us just chatting on top of a muscle-up. ?

  16. Nathaniel says:

    A. Squat Cleans to Front Squats –

    4 to 1 : 205
    3 to 2 : 225
    2 to 3 : 235
    1 to 4 : 250
    1 to 1 : 260

    B. 23 + 12 rx +
    ( got to team up with a girl I’ve always had a crush on )

  17. Mimi says:

    A: 4 muscle cleans to 1 FS x5 @ 75#
    B: 7+11 scaled to 75# PC and box step overs
    This lovely ladies are unstoppable! Now I have to chase both of them instead of just 1! Ugh!!

  18. Tricia says:

    Double Trouble 🙂 Love these pics!!! Looking great ladies – Mel I miss working out with you, but I’m so glad you have Jen – I couldn’t be happier for you two! I noticed and also loved the chat at the top of the muscle-up. One can only wonder what it feels like to be a bad ass 🙂

  19. Steve Price says:

    A. 135(4×1), 165(3 x2), 185(2×3), 205(1×4), 225(1×4), 255(F), 255(F)

    B. 8 rounds Rx, Kodi had me go by myself with a minute rest between rounds.

  20. mac says:

    Wow! What set of pictures and a set of athletes! you girls are awesome and you know it!

    A. Squat Cleans to Front Squats –
    4 to 1 : 185
    3 to 2 : 225
    2 to 3 : 245
    1 to 4 : 275
    1 to 1 : 300

    then 1 power clean @ 300 to prove to myself i could (thanks for the help there Kodi)

    B. 10 rx + went by myself with 1:1 work : rest

  21. Mandee says:

    4 to 1: 125
    3 to 2: 145
    2 to 3: 160
    1 to 4: 180
    1 to 1: 200x
    B. 23+12 RX+
    Got to team up with my main squeeze ☺?

  22. WWW says:

    I just love these sisters!! They are strong, fast & some of the most real women I know. So happy to have you here now Jenn! Kudos to whoever took these pics because they are amazing showing off their MU skills & coordination. ?

  23. Tracy says:

    Double trouble is right! Nice MUs ladies =)

  24. Shay Shay says:

    A: 4-1(125)

    B: Paired up with sweet Ester!!! This girl can GO! 🙂 17+17 RX

  25. Jeremy M. says:

    6:15pm Class:
    A: 185(4+1)-215(3+2)-230(2+3)-240(1+4)-255(1+1)
    B: 10rds even, RX+ (Solo)
    – Initially performed work even min, rest odd min. Was recovering close to 95%, so picked it up at the end, resting less, then last 2 rds back to back.
    – Fun class Mandee/Bradley! Watch out for these two ladies! They are fast, strong and sweet!!!!

  26. Justin says:

    Two awesome crossfitters

    20+1 rx+ with Will

  27. Cam says:


    Hayden picked up my slack, 16 and something.