Thursday, October 5 2017

Posted by Mandee on October 4, 2017   |   19 Comments



Bench Press Drop Sets  E4MOM:
4 sets of the following format:
5-6 Reps @80% then immediately reduce load to around 40-60% and hit max reps

EMOM WOD: 1min Work- -1min Rest
-Min 1 = 10   (MRX 7) Over Bar Burpees to Max Front Squats
-Min 2 = Rest
-Min 3 = 7 (MRX 4) Burpee Pull-ups to Max T2B
-Min 4 = Rest
-Min 5 = 30 (MRX 20) Double unders to Max KettlBell Swings
-Min 6 = Rest
**Repeat the 6min session 2 more times fora total of 3/18min
         Athlete Load Choices
Barbell 75/55  or  95/65  or  115/75  or  135/95  or  155/105
KettleBell 20/14kg  or   24/16kg  or   32/24kg  or  40/32kg

Core Development:

25 GHD Sit-Ups

25 Weighted Sit-Ups

25 Butterfly Sit-Ups




Reminder. FREE Nutrition Class this Saturday, October 7th at 9AM!



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!!

19 responses to “Thursday, October 5 2017”

  1. Jenn Jenn says:

    When I grow up I wanna be like these ladies. So fast and so strong. You girls know how much I love you ❤️

  2. Mac says:

    Now that’s what I am talking about! Two strong awesome ladies who keep showing me up and making life so much fun.

  3. Mandee says:

    Melissa and Haley! These two CrossFit rockstars have been hitting it hard for years and still continue to get stronger and fitter every day! Keep killing it you two!! ?

  4. Kim G says:

    I wanna be like them one day! You girls rock!

  5. Nathaniel says:

    Lightning and Thunder right there! These two strike often! Haley and Melissa have been pushing and encouraging each other at CFHSV for years. Keep it up!

  6. Little Erin says:

    Two of the best people I know! Love you ladies so much!! Mel and Haley always work hard and have fun in the process!

  7. Dani says:

    The bestest buds, looking amazing as usual. I only wish I was as cool and fit as them (I’ll keep trying to keep up!) love you friends!

  8. Matt says:

    Y’all are bad to the bone!

  9. Michael Little says:

    Those two are always crushing it! ?

  10. fleming Sharp says:

    When I grow up, I want to be like them too!! ??Amazing athletes, amazing moms, friends and just straight up good people! Love yall!

  11. Courtney says:

    If you can keep up with these two BFFs you are doing pretty dang good. Keep looking and being and doing all the awesomes.

  12. Clair Lee says:

    Great picture of two amazing ladies and athletes!!
    A.85/5 reps then 55/10 reps
    B. 76 reps at 95# and 16kg
    Great morning! Thanks Bradley for the coaching!

    Yesterday’s WOD
    15:54 rxd
    Sure going to miss you John! You are a great coach and an incredible athlete. Wishing you the best of luck in your new career adventure!

  13. CJ VK says:

    Haley & Mel are wicked cool.

    165(6) then 95(20)
    165(6) then 95(15)
    165(5) then 95(15)
    165(5) then 95(15)

    B. 72 Reps Rx (115# & 28kg)

  14. Mel D says:

    You’re the bees knees Haley McCraw ?

  15. Bradley says:

    Melissa and Haley are 2 stud athletes! Keep working hard ladies!

  16. Haley says:

    Thanks everyone!

    That’s one dynamic duo I’m happy to be part of! Mel D is the real deal in the gym and my partner in crime. I’d be lost without her. Love you Mel ?

  17. Michael Little says:

    96 reps 155/40

  18. Jamie Cherrypicker says:

    These mamas are awesome!!
    95 reps scaled

  19. Cam says:

    225×5, 185×9
    225×5, 185×6
    225×5, 185×5
    225×5, 185×6

    111 rx (115#, 32kg)