Thursday, September 2 2021

Posted by Mandee on September 1, 2021   |   14 Comments



Overhead Squats   E2MOM

5 sets x 10 reps @ 50-60%

3 Rounds For Time: (15min cap)
200m Run/Row or 0.5k Bike
24 Kettlebell Swings   24/16kgs   RX+32/24   MRX 20/12kgs

12 WallBall Shots   20/14 to 10/9’   MRX 20/10 to 9”
6 Overhead Squats   95/65   RX+135/95   MRX 75/55
3 Over the Bar Burpees

Core Development:

24 Reverse Rower Tucks

16 V-Ups
12 Strict Toes to Bar
6 Heel Clap Over the Bar

3min Low Plank Hold




Labor Day Schedule!

Monday, September 6th: 7am, 815am, 915am, 1130am and 1230pm classes

All other classes are canceled. 


14 responses to “Thursday, September 2 2021”

  1. Nathaniel says:

    Patrick the man Mardis! Patrick is a heck of an athlete that’ll slow play ya good. He’s got an engine, skills, strength, and did I say engine!?! He can run, row, bike, or swim with the best of them. He’s been with us a very long time now and he never disappoints in his effort, performance, and jokes and stories. If it comes down to jokes and stories this guy would be at The Games. It’s always a good day to see Patrick and anyone who knows him would say the same. I look forward to joking and chatting with Patrick and then watching in awe as he crushes whatever test we’ve thrown at him. You rock buddy!

  2. Mandee says:

    Patrick is one heck of an athlete who has been putting in work at CFHSV for years! He flies on the track and almost pulls the chain off the rower anytime he throws down. He’s witty, funny, and always keeps us on our toes. A super nice guy who always brightens the day with his sense of humor and endless banter. Keep doing you thing, Patrick! ?

  3. coop says:

    Patrick! My man is super fast with crazy cardio and my favorite part is he’s a smart A** just like me! Always fun to see you!

  4. Bo says:

    11:43 rx

  5. Hal says:

    A. 95 across

    B. 12:59 rx+ ?‍♂️

    C. Complete (sorta)

  6. Courtney says:

    I have never, and I mean never, beat this guy at any kind of cardio.

  7. steve price says:

    14:16 Rx

  8. Alex says:

    155 across
    11:03 Rx+ (bike)

  9. Jason Morgan says:

    A. 95 across
    B. 9:15 Rx (Run)

  10. Kcoop says:

    Patrick’s never met a stranger! Great guy and freaky fast

  11. Kim G says:

    A. 55-60-65-70-75
    B. 2+41 rx (row)

  12. Josh Kennedy says:

    One of the most pleasant dudes in the box, always a smile and good word for you.

  13. Emilyanne Hardy says:

    A. 55-55-65-65-75
    B: 10:31Rx