Thursday, October 15 2020

Posted by Mandee on October 14, 2020   |   5 Comments



Sumo Deadlifts     E3MOM

8 – 4 – 2 – 6 – 3

11min AMRAP:

11 Russian Kettlebell Swings
7 Left Leg and Left Arm Kettlebell Deadlifts

11 Russian Kettlebell Swings
7 Right Leg and Right Arm Kettlebell Deadlifts

11 Pull-Ups   RX+ Chest to Bar Pull-ups

Kettlebell =   24/16kgs   RX+ 32/24   MRX 20/12

Grip Development:

400m Farmers Carry Double KBs or DBs

**Catch every time you stop to Rest, perform 5 Double KB/DB Deadlifts, before proceeding forward** **Can walk fast, but NO running**

200m Plate Pinch Carry 2 x 15/10s or 25/15s




CFHSV will be hosting Barbells For Boobs Monday, October 26th during all regularly scheduled classes!

* WOD * Raffle * Give aways * 

Donate today and help CFHSV reach our fundraising goal and repeat as Alabama State Champions! Create your own fundraising page and join the team or donate to one of our other team members!

And don’t forget to wear PINK!

5 responses to “Thursday, October 15 2020”

  1. Mandee says:

    Casey repping out dips, making them look easy like usual! This lady has got skills and has a way of making tough movements look smooth and routine. She’s a dedicated CrossFitter who has been putting in the work for years, and she’s been steady and consistent throughout. Casey is super sweet and friendly, too ? Keep it up, rockstar!

  2. Nathaniel says:

    Casey putting in work as usual! She can do it all and always does. She’s a high skilled athlete that pushes the limit and is as sweet as can be. Nothing better than seeing Casey and her mom Wilma knocking out a WOD together and then spending a half hour in the parking lot talking and laughing. They’re a close family that we’re honored to have at CFHSV. Keep it up Case!

  3. Hal says:

    4+22 RX

  4. Misty says:

    Casey!! I was lucky enough to see these dips in person! This is one strong athlete who can do it all! She’s been crossfitting for years and it shows. Always friendly and always giving an encouraging word to those around her! Love getting to see her and her mom throw down together!

  5. Kim G says:

    A. 155-175-180-165-185
    B. 4+31 rx