Thursday, October 7 2021

Posted by Mandee on October 6, 2021   |   13 Comments



Team WOD

30min AMRAP:

Partner A – 200m Run

Partner B – 200m Row or 0.5k Bike

5 Synchronized Barbell Push-ups   MRX Push-ups

10 Synchronized Hang Cleans
15 Partner Passing Wallball Sit-ups

Barbell = 115/75 RX+135/95 MRX 95/65
Wallball Situps = 20/14 MRX 20/10lbs
** Athletes switch each round Row / Run / Bike; Each pass is a rep on WB situps*

Core & Chest Development

2 sets 10 reps Parallette Shoot Thru to Push-up

2 sets Max reps L-Sit Hold on Parallettes Windshields Wipers over 1-4 weight plates

50 Band Pull-Aparts



CFHSV will be hosting Barbells For Boobs…

Monday, October 25th 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!

Or buy raffle tickets and make a donation on the day of the event!

And don’t forget to wear PINK!

13 responses to “Thursday, October 7 2021”

  1. Harry says:

    These 2 guys destroyed this team WOD. I was right next to them and they kicked butt!! Santiago is a monster.

  2. Mandee says:

    Quite a team right there! Hunter and Santiago in perfect unison. That’s how you do synchro C2B!

  3. Nathaniel says:

    That’s a cool shot of two cool dudes! Santiago and Hunter have two different ways of entering the gym. Santiago is dancing, talking, and laughing. Hunter is quiet, unassuming, and sneaky funny. They both have a way of making the people around them feel comfortable in two different ways. Love both these dudes and what they bring to the gym and couldn’t be happier that they found CFHSV. Keep up the awesome training because you’ve both made incredible gains.

  4. Hal says:

    13 rnds rx w/ Big Dan Guy (?‍♂️?‍♂️)

    “Never Look Back” – Run The Jewels

  5. Bo says:

    13 rounds rx w Matrice (rx+) (run/row)
    *Matrice, thanks for the clinic this morning and how you’re supposed to cycle a barbell

  6. BP says:

    11+16 RX Solo run/bike

  7. Justin says:

    11 rx solo bike/run

  8. Nathaniel says:

    10 rounds scaled/ modified solo

    – rotated between run, row, bike each round
    – 5 burpees in place of barbell push ups
    – 10 American KBs @16kg in place of hang cleans
    – 15 WB sit ups @20lbs as prescribed

  9. CJ VK says:

    12 rx+ (bike/row)

  10. Kim G says:

    10 rx (run/row)

  11. steve price says:

    9 Rx + with the one and only Zack Holt (such a great guy) ??????