Thursday, November 18 2021

Posted by Mandee on November 17, 2021   |   17 Comments



Power Clean Build Up   E2MOM

3 – 2 – 2 – 1 – 1 – 1 – 1

MainSite WOD (RX+)

10min AMRAP:

5 Power Cleans   165/115   RX+205/135   MRX 115/75

10 Toes to Bar

Core & Grip Development

1min L-sit Hang from Bar
100m Plate/Pinch Grip Carry
1min Fingertip High Plank Hold
10 Plate Curls
100m Farmers Walk with DBs / KBs

10 DB/KB Curls

17 responses to “Thursday, November 18 2021”

  1. Nathaniel says:

    Patrick the shark Stark. Patrick is a heck of a guy. He’s one hard working dude in and out of the gym. Patrick actually came to the gym during the ‘shut down’ and helped us repair some things around the gym that were long over due. He’s a natural athlete and moves incredibly well. Patrick has a wonderful family and many of them are a part of CFHSV too. Good people make for a good gym. Thanks for all you do buddy and keep up the great work

  2. Mandee says:

    Cool shot of one cool dude! Patrick is a natural athlete who moves well and is always working hard. He’s got a quiet, unassuming way about him, and he’s a total gentleman and always has been. He’s kind and friendly to everyone, and part of a great family who we have loved getting to know over the years. Love having Patrick at CFHSV! 😃

  3. CJ VK says:

    7+2 rx+

  4. Hal says:

    A. 165-185-195-205-225-235-245

    B. 4+5 rx+

    C. Complete

    Apologies but RIP Young Dolph. One of the South’s best rappers. Heavy barbells move themselves to these tracks:

    “Stunting Ain’t Nothin”
    “Both Eyes Closed”
    “Case Closed”
    “Water on Water on Water”

  5. Bo says:

    A: 215 pr
    B: 6+1 rx

  6. Nathaniel says:

    A. 165

    B. 6 + 3 scaled weight to 135lbs

  7. Duke says:

    6+10 rx+

  8. steve price says:

    A. Power Clean: 255

    B. 6 + 5 Rx

  9. Bradley says:

    8 Rx+

  10. Bailey says:

    Look at that depth!! Patrick is a natural athlete and always works hard. Keep up the awesome work!!

  11. Mandee says:

    A. 165 split clean
    B. 8+4 RX+

  12. Harry says:

    205 PR
    5+1 RX

  13. Lupo says:

    255# PC
    5+7 RX+

  14. Justin says:

    9+6 rx

  15. Griffin Blake says:

    7+4 +