Thursday, September 26 2013

Posted by Mandee on September 25, 2013   |   26 Comments

Mandy H 1Mandy H 2

Casey 2Casey 1





A. Spend 10 minutes working on mobility and GHD sit-ups/ab-mat anchored technique.

B. Spend 10 minutes building up on deadlift and determining scale weight if scaled.

C. Complete the following for time of:

12 deadlifts 315/215

18 GHD sit-ups

24 WBS 20/14  10’/9′

10 deadlifts 315/215

15 GHD sit-ups

20 WBS 20/14  10’/9′

8 deadlifts 315/215

12 GHD sit-ups

16 WBS 20/14  10’/9′

 *REMINDER* Thursday Night Throw Down tonight at 615pm! Come ready to THROW DOWN!!

Also, be sure to watch ABC’s Good Morning America Thursday morning. There might be some familiar faces from CFHSV during a segment about CrossFit!


26 responses to “Thursday, September 26 2013”

  1. Stacey says:

    Get it sista! Looking strong.

  2. Mandee says:

    Yes Mandi and Casey both looking good with those front squats! 🙂

  3. Casey says:

    It’s pretty bad when you sit and critique your lift with your husband at night. Need to keep those elbows up!!! Haha. Bonding time. Love it!

  4. Mimi says:

    Ladies, looking like beautiful front squat models!
    Nice work, Casey! That is an awesome FS weight!

  5. Haley says:

    Looking strong Casey P!!!

  6. Dani Latham says:

    Casey!! My WOD partner! Remember what I said about that pretty form huh!
    Both of you ladies look like pros!

  7. Eric says:

    9:05 Rx’d

  8. Tracey says:

    Don’t forget to sign up for the OVERHEAD SQUAT WORKSHOP on Saturday at 11:00. I’ve seen a big improvement in several of our athletes who attended the SQUAT workshop. Keep up the practice!!!

  9. Clair says:

    8:38 Scaled weight to 155#. Great morning! Thanks for the coaching Josh!

  10. John H says:

    8:46 Rx’d

  11. Joe L says:

    16:51 Scaled DL’s to 205.

  12. Felicia says:

    Has anyone ever done a “fitness vacation”? Any recommendations? It has been brought to my attention that my professional life is not very balanced and I am looking for a getaway – but also want stick to my routine – eat paleo, CrossFit, recovery, etc.

  13. My arm is getting better says:

    In case you missed it on GMA – Here is the video link


  14. AP says:

    9:13 scaled DLs to 280

  15. Justin says:

    7:15 rx’d

  16. David M. says:

    7:57 rxn

  17. Haley says:

    9:10 scaled to 195#

  18. Mac says:

    5:46 rx

  19. Mandee says:

    7:13 rxd

  20. Bradley F says:

    10:35 scaled to 300#