15min to Achieve a 5 RM Hang Clean
6min AMRAP:
3 Muscle-Ups (ring or bar) MRX 3 Chest to Bar
6 Barbell Push-ups MRX Push-ups
9 Hang Cleans 95/65 RX+115/75 MRX 75/55
Rest 3min
6min AMRAP:
9 Hang Clean
6 Over Bar Burpees
1 Rope Climb 15 MRX 10’
*Athletes Choice on which AMRAP to Start*
Stretching & Flexibility Development
1min Standing Straddle Stretch
1min Butterfly Stretch
1min Seated Straddle Stretch
1min American Splits Hold
1min Couch Stretch
1min Pigeon/Periformis/Box Stretch
1min Chinese Splits Hold
3min on Favorite Banded Shoulder Stretches
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4th of July Weekend Schedule
Saturday, 7/3: All regular classes, OPEN GYM CANCELED
Sunday, 7/4: All classes canceled. Happy Independence Day!
Monday, 7/5: All classes canceled.
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Julie! I am going to miss you so much! You were always my motivation to keep going (even though I was at least a round or 2 behind you) and you always knew to push me when I wasn’t feeling it. Safe travels and good luck. Can’t wait to come to SC and visit 🙂
The Mayor has left the building. God Speed, You are already missed. Keep my people company until I return.
Julie – Watching you knock out workouts with ease always pushed me to go harder! Good luck to you and Linn in SC!
I miss her already 😔 #mysteryweights
Julie has been a top dog in the 6am for years and it’s sad to see her go. She’s the same person every day and that’s hard to do. She’s one of the most well rounded athletes in the gym and she’s a got a way of makin it look easy as she flashes that smile. Best of luck in all you do and you’ll be missed here at CFHSV😊
Dang, Julie! I’m truly going to miss you so much. You’ve been such a wonderful addition to our CFHSV community, and you always brighten the mornings with your sincere smile and friendly disposition. Keep throwing down and showing out at your new gym! They will certainly be lucky to have you 🤗 All the best!
225
4+5 / 3+1 RX+
Till next time, Julie.
A. 215
B. 5+3 (115; c2b) / 3+12 rx+
C. Complete
Julie, we will retire your spot in the gym at 0600. M-F for a very long time. It’s been great.
A: 185
B: 3+2 / 3+10 rx
C: complete
Don’t let anyone tell you there aren’t serious athletes throwin’ down at the 6am! I will miss all of you and just because “Judy” isn’t the here, I expect you will still continue to kill those partner WODs.
247
4+10 / 4+7 rx+ (rmu)
7 + 9 rx+ ( bar MUs )
5 + 15 rx+
Julie, you will be greatly missed. You are an awesome athlete and CFHSV won’t be the same without you at 6am. I hope you will come back and visit us, regularly.
A. 250
B. In order:
6+1 Rx+ (rings)
5+13 Rx+
205
6+2 rx bar
4+2 scaled rope climbs to 10 pullups
A.185
B. 3+1 RX+ (rings)
5+2 RX+
A. 165 (squat)
B. 5 RX+ rings / 5+14 RX+
Julie! So glad your path brought you to CFHSV and so sad to see you leave. Your steady presence at 6am has been a great start to the day. You always set the bar high and did so with perfect form and technique. I wish you nothing but the best and hopefully you’ll find your way back to Huntsville every now and then. Good luck to you!
A. 145
B. 6+14 (75# – scaled to C2B) & 3+15 rx+
A. 115
B. 4+2 (75# – scaled to C2B) & 4 rx+
Julie! I sure will miss your radiant face in the gym! You have such a sweet spirit and your gains in the time you’ve been here are remarkable! I usually check your score and then realistically aim for half! 🤣🤣❤️❤️
A. 245
B. 4+2 (BMU) | 4+9 (Rx+ for both)
265
5+2 ring / 4+6 rx+