Thursday, June 30 2022

Posted by Mandee on June 29, 2022   |   20 Comments



Front Squats & Hang Squat Cleans Build-up   E2MOM

6 Front Squats – 6 Hang Squat Cleans

3 Front Squats – 3 Hang Squat Cleans

1 Front Squats – 1 Hang Squat Clean

5 Rounds For Time: (20min cap)
5 Barbell Push-ups   MRX Push-ups

10 Hang Squat Cleans
5 Handstand Push-Ups or 5 Shoulder to Overhead
15/12 Calorie Row/Bike or 200m Run

Barbell Weights =   155/105   MRX 115/75

Squat & Core Development

10 Barbell Kang Squats

15 Evil Wheels
20 Butterfly Ab-Mat Sit-Ups

10 Pistols (each leg)

15 V-Ups
20 Kettlebell/Dumbbell Overhead Lunges (alt legs)




We will be closed Sunday 7/3 and Monday 7/4 in observance of Independence Day. Have a safe and happy 4th of July, CFHSV!



20 responses to “Thursday, June 30 2022”

  1. Mandee says:

    Trent with the picture perfect finish position, showing off and looking good. This guy is so nice and has been every day since he joined. He’s very coachable and always open to suggestions, cues and feedback. He’s highly motivated and always up for a challenge, and he’s always got a great attitude as well. A super nice person who is friendly and fun to be around. Way to go, Trent! Keep it up! 😃

  2. Nathaniel says:

    My man Trent! What a great guy who’s brought such positivity to the gym since joining. He is eager to learn and he’s coachable which has led to impressive gains in a short time. Trent is definitely a natural athlete and catches on quick. Glad you’ve joined us at CFHSV and excited to watch you improve your fitness across the board. Keep it up dude!

  3. Samuel H says:

    Trent is the man! I had the privilege of playing sports with him throughout high school and even though he looks like Cat in the Hat, he is still a great dude! Trent always gives 100 % in everything he does and I appreciate that. Glad you made it to CFHSV, buddy.

  4. Alex says:

    Lucky enough to join the 0600 class today and tried my best to not let them down.
    275 FS and HSC, missed 305 HSC
    11:01 Rx (run, but really more like a shuffle)

  5. Bailey says:

    A. FS: 205(6)-225(3)-250(1)
    HSC: 135(6)-165(3)-195(1)
    B. 9:57 RX (HSPU/row)

    Trent owning that kettlebell! He hasn’t been with us long but has already made huge improvements. He’s a natural athlete who is willing to be coached and eager to learn! He’s so kind and always positive. Keep up the awesome work Trent!

  6. CJ VK says:

    FS: 205(6)-240(3)-285
    HSC: 165(6)-215(3)-265

    15:25 rx (HSPU/Row)

  7. Hal says:

    Alex set up right behind me, called me a b**** in the strength portion, slapped me across the face before the WOD, then said “how bout dem apples” at the 12 minute mark.

    A. 155 – 185 – 225 (all from floor)

    B. 17:53 rx (s2o)

    C. Complete

  8. Bo says:

    A: 115-135-155 (from floor)
    B: 3+5 rx (s2o, row)
    C: GHD’s and HE’s

    My barbell and I have a pretty good relationship after almost 4 years together. Today we were not on the same page.
    Barbell: “you going to pick me back up?”
    Me: heavy breathing
    Barbell: “waiting on you”
    Me: more staring

  9. Justin says:

    16:18 row, s2o, scaled to 115,

  10. Clair says:

    FS- 65-75-85
    HSC- 65-80-105
    17:07 scaled weight to 75#/hspu/run
    Thank you Misty for the push and coaching!

  11. Nathaniel says:

    15:27 rx

  12. Bp says:

    18:48 Scaled

  13. Mandee says:

    A. FS: 145(6) – 175(3) – 205(1)
    HSC: 115(6) – 135(2) – 165(1)
    B. 11:44 RX (HSPU/row)

  14. Jason Morgan says:

    4+5 (Scaled to 135 after 1st round, really studied the bar today… by looking at it)

  15. steve price says:

    A. Front Squat: 225×6, 315×2, 345×1

    B. 3 + 12 Rx, to many trips to the fan/easy to feel sorry for yourself in this heat 🥵🥵🥵😳