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Thursday, January 23 2020

Posted by Mandee on January 22, 2020   |   9 Comments

 

 

Clean & Jerks   E2MOM

3 Cleans – 3 Jerks – 3 Clean & Jerks

2 Cleans – 2 Jerks – 2 Clean & Jerks

1 Clean & Jerk – 1 Clean & Jerk

“Team Mork and Mindy” by DB

15min AMRAP:

P1 = 5 Ground to Overhead

slap hands
P2 = 1 Round Cindy

slap hands

P1 = 1 Round Cindy

slap hands/switch 

P2 = 5 Ground to Overhead

slap hands

*continue pattern; alternating/take turns one works, one rests*

Loads =   135/95   RX+165/115   MRX115/75

Cindy = 5 Pull-ups, 10 Push-ups, 15 Squats

1 Round = 5 G2O & 1 Rd Cindy

Core Development

25 Renegade Rows = In Plank Position Perform one Dumbbell Push-up then a DB row w/each arm = 1 **moderate weight DBs

50 Butterfly ab-mat sit-ups

 

 

 

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Come support our CFHSV Team this Saturday at The Big NASTI! (North Alabama Supertotal Team Invitational) Ten of CFHSV’s strongest athletes will compete for the 2020 Title! 

Where: CrossFit Protocol, Decatur
When: Starts at 9AM! (should be finished by 12pm)

Good Luck CFHSV TEAM!
Melody Adair, Kyle Otte, Mary Helen Saunders, Heath Sharp, Jill Crosby, Brent Brewer, Stephanie Ortega, Dustin Adair, Jamie Flynt and TJ Smith!

9 responses to “Thursday, January 23 2020”

  1. Mandee says:

    Kathy! I love this woman so much and I’m so proud of all the hard work she has put in and all the gains she continues to make! Keep it up, Kathy! 😊

  2. Mimi says:

    It’s my second favorite mother!!! I’m so proud of you, Kathy! Day in and day out, you show up and keep everyone laughing while you make your gains! Love you so much!!! ❤️❤️❤️❤️

  3. Rick says:

    Way to get after it Kathy. Proud of you!

  4. Nathaniel says:

    Kathy has the right attitude and shows up and that’s why she’s continued to improve in all areas. She’s a hard worker in and out of the gym and gives her all in anything she decides to do. CFHSV became a much better gym when she walked through the door. Keep it up Kathy 😊

  5. Justin says:

    9+5 rx solo

  6. Sam W says:

    13+19 RX+ w/ PD

  7. Suzanne VanDyke says:

    Kathy is an inspiration! She encouraged me and keeps me motivated!

  8. Patty Miller says:

    This lady is amazing! She’s smart, beautiful, funny, loyal and truly my closest friend. I adore her and I’m so proud to call her FRIEND. The best cook, the best mother, and the best person I know. Keep cross fitting Kathy, you make our gym a better place and a lot more fun. I love you. 💜

  9. JJ Millich says:

    A: Clean and Jerks –
    PC – 185(3)-205(2)
    SJ – 185(3)-215(2)
    C&J – 185(3)-215(2)-225(1)-240(1)
    B: 8+24, RX (solo)