Sumo-DeadLift E3MOM
5 x 5 @80-85%
“Sumo-Santa” by DB
3 Rounds For Time: (20min cap)
250m Sleigh Row or 0.6km Bobsled Bike
20 Sumo Deadlift High Pull 95/65 RX+ 115/75 MRX 75/55
15 Big Belly Barbell Push-ups
10 Snowball Shots 20/14lbs to 10/9′ MRX 20/10 to 9′
5 Santa Squat Snatch
Core Development (try to go non-stop)
20 Straight Leg Raises
20 Crunches
15 Evil Wheels
15 Heel Taps/Feet Clap Over Pull-Up Bar
1min High Plank Hold
1min Hollow Hold
1min Low Plank Hold
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Christmas Holiday Schedule!
Thursday, December 24th: 7am, 8am and 9am only *please make sure you sign up for class!*
Friday, December 25th: closed
Saturday, December 26th: all regular classes, Open Gym is canceled
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I see ya Juan! Those pause squats were no joke and Juan looked like a statue in the bottom. Juan is a skilled and well balanced athlete that brings integrity and grit to every WOD. CFHSV is super lucky and Juan and Paula found us. Great CrossFitters and even better people. Keep reppin!
Juan with a picture perfect squat, and his biggest fan nearby cheering him on. Juan is a committed athlete who executes lifts and skills with quality movement. He and Paula both are always working hard and bring 100% to every WOD. Love having you both at CFHSV! 😁
A. Complete
B. 15:28 RX
C. Complete
275-315-335-365-385
14:24 scaled to power snatch
275-305-335 (quit after that, nursing a bum left glute)
11:17 rx+ (row)
11:39 rx
Man, I am jealous of the front squat. Juan is rock solid in the bottom of the squat with Paula looking on. Those two are great athletes and even better people. Glad you found CFHSV!!
A. Training with Regular DL 6 sets of 5 (135-145-155-165-175-185)
B. 9:55 Rx
11:01 rx+
A. 225 across for 5×5
B. 10:38 RX+
4:15 Class:
A: 315-365-365-365-375
B: 11:45, RX (row)
– It was soooo good to be back with the ole CFHsv fam!! Topnotch coaching as always!!
Ah man! Dang, I hate I missed you, Jeremy!! Nice work 😃
280 across
9:19 RX+
A. 275-365-365-275-275
B. 10:18 Rx Bike
A. 225 across
B. 10:44 rx