logo

Thursday, September 30 2021

Posted by Mandee on September 29, 2021   |   7 Comments

 

 

Tempo Front Squat   E3MOM

5 Sets X 3-6 Reps @ 50-75%

4 Speed Rounds For Time: (18min cap)
5 Over Bar Burpees
5 Power Cleans   115/75   RX+155/105   MRX 95/65

5 Front Squats
50 Doubles or 15 Box Jumps   24/20”   MRX 20/18”

10 Hang Squat Cleans

Rest 2min Between Each Round

Squat Development

20 Double KB Front Rack Lunges (10ea/alt)

2 sets 10 Reps Pistols (alt legs)
1min Wall Iron Chair Sit Holding 25/15lb plate

7 responses to “Thursday, September 30 2021”

  1. Mandee says:

    This woman is awesome and we all loved her from the start. Kathy is kind, caring, and such a hard worker. She’s been a regular in the 6:15pm basically since it’s inception, and seeing Kathy walk through the door is always a great way to finish out the day. She’s friendly and encouraging to everyone, and is such a genuine person. And she keeps getting fitter by the year! You rock, Kathy! ?

  2. Nathaniel says:

    Kathy! Looking good and strong Kathy! Kathy reps the 6:15 and does it in style. I’m still trying to get her to sell me her Cadillac that she keeps clean. Kathy has been at CFHSV close to 10 years and she’s been dedicated from the jump. Kathy can do it all and is so kind, welcoming, and encouraging to those around her. She’s tough too! Kathy doesn’t back down from anything. I love seeing Kathy walk through those doors at 6:15 to throw down and end our day strong. Kathy is the best ?

  3. Devonne says:

    Kathy is such an athlete and someone I have always looked up to! Keep it my Sista!!

  4. Kathy says:

    Thanks guys. I love you all. But Nathan, you’re never getting my Caddie!

  5. Matt says:

    Bad to the bone!

  6. Hal says:

    A. 155 x 4 x 5

    B. 3+65 rx+ dus ⏱

    C. Complete

  7. Bo says:

    A: 115 (6×3)
    B: 3+6 rx