Thursday, October 18 2017

Posted by Mandee on October 18, 2017   |   24 Comments



OHS  5 – 3 – 1     E2MOM
Front Squat  4 – 2 – 1     E2MOM
Back Squat  3 – 2 – 1    E2MOM
**Build up To a Heavy 1rep each lift and continue to build up throughout all lifts without having to drop back down in weight**

“Double Under Daze” by DB

2 minute AMRAP:

-10 OHS 115/75   RX+ 135/95   MRX 95/65

– Max Double-unders

Rest 2 minutes

2 minute AMRAP:

-12 Front Squats  115/75   RX+ 135/95   MRX 95/65
– Max Double-unders

Rest 2 minutes

2 minute AMRAP:

-14 Back Squats
– Max Double-unders

Squat Development

-20 Pistols or Progressions (alt legs)

-20 Bulgarian Split Squats with DB/KBs



YOGA is canceled today.



Our Annual Barbells For Boobs event is Saturday, October 28th! Help CFHSV repeat for the third year in a row as Alabama State Champions! Get registered today and start fundraising!!

24 responses to “Thursday, October 18 2017”

  1. Jeremiah says:


    OG is one fast mamma jamma, one of the nicest people I know, and a joy to share the mats with!

    Keep kicking butt and taking names!

  2. Mel D says:

    Gemma ? So fun to workout with and hard to chase and super sweet!

  3. Jenn Jenn says:

    Sweet Gemma ❤️ Strong AF and a heart of gold. Love WODing with her and watching her leave me in her dust. ??

  4. Dani says:

    Gemma!! Sweetest friend! Beautiful inside and out and a fire breather in the gym!

  5. Nathaniel says:

    She’s a true Gemma with a smile that can light up the gym. And she can put a hurting on any WOD that crosses her path. Keep breathing that fire!

  6. Jessica P. says:

    Go Gemma! She crushes every workout and is a joy to be in a class with! Keep going girl!

  7. Matt says:

    Bad to the bone!

  8. Mandee says:

    Gemma is a natural athlete who can do it all! She’s as kind and sweet as she is strong and fast! A true pleasure to be around and an all around awesome person! You rock Gemma ?

  9. fleming Sharp says:

    Gemma! So sweet and fast as lightening!!

  10. Haley says:

    Get it Gemma!!! Strong and fast! Don’t let her sweet smile fool you, she will throw down and leave you in the dust. Keep it up Gemma!

  11. Bradley says:

    Gemma has been showing out since she walked through the door. She continues to push herself and get better everyday. She is a great athlete, but an even better person. Keep rocking stud!

  12. Sarah D. says:

    Gemma!! Straight beast mode as soon as she walks into the gym and so sweet!!

  13. Tj says:

    That’s my teacher

  14. E Hedges says:

    OHS 115×5-135×3-200×1
    Front Squats
    Back Squats

    Workout subbed Assault Bike 38 total calories@135 lbs.

    Gemma brings it everyday!

  15. CJ VK says:

    OHS: 155(5)-185(3)-205(1)
    FS: 215(4)-225(2)-245(1)
    BS: 255(3)-275(2)-285(x) ?

    104/101/85 = 290 Rx

  16. BP says:

    Gemma is one of my favorites. Great young lady and athlete.

  17. Steve Price says:

    “Gemma-Fit” athlete extraordinary!!!

    A. OHS: 135×5, 185 x 3, 225 x 1
    Front: 315 x 2, 345 x 1
    Back: 345 x 3, 365 x 2, 405 x 1 pause

    B. 405 singles @ 115

  18. Matt says:

    A: OHS: 105(5) 135(3) 185(1)
    Front: 185(4) 225(2) 275(1)
    Back: 315(3) 365(2) 405(1)
    B: 70/70/40= 180 RX

  19. Michael Little says:

    480 Rx+

  20. Little Erin says:

    193 reps scaled to off the rack

    Gemma! This girl is so fast and she is always smiling and a joy to be around. Keep it up Gemma!

  21. Gemma Sivetz says:

    Awe y’all are so sweet!! Thank you for all the kind words! Love CFHSV!! Can’t wait to be back next week????‍♀️??