Rowing, Over Rower Burpees & Handstand Push-ups E3MOM x 3 Rounds
200m Row or 0.5km Assault Bike or 200m Run
5 Over The Bar Burpees
10 Handstand Push-ups or Hand Release Push-ups
*Rest remaining time of 3min
Bench Press E3MOM
10 – 6 – 10 – 6
12min AMRAP:
200m Row or 0.5km Assault Bike or 200m Run
9 Squat Cleans 135/95 MRX 95/65
6 Shoulder to Overhead
A much deserved rest for one of the hardest working young men I know! Cliff puts in the work in and out of the gym, and he is relentless in his pursuit of health and fitness. It’s been awesome to watch this guy’s journey so far! Way to be, Cliff! 😁
My man Cliff is a different breed. He’s a grinder and relentless. Cliff has grown as much as anyone I’ve ever seen in his time at CFHSV. He’s got a knack of getting better…at everything. Grind dude!
Amazing transition to Amazing athlete ! Definition of hard work and perseverance!
Kill it Cliff 👍
Cliff!!! One thing that Cliff is good at besides crushing cookies, is working his tail off. He has such a hard core desire to get better, always asking questions and focusing on cues. Love this dude!!!!! Keep up the good work Cliff!
Just when I start to think the younger generations can’t cut the cheese anymore….then I get to watch Cliff…:-). This young man has a great future ahead of him. No quit in this guy. Way to be son…
Holla @ cha boy Cliff
One of the hardest workers in the gym. Cliff is the man. Keep it up stud!
A. 👍🏼
B. 175(10)-195(6)-175(10)-195(5)
C. 4+8 Rx all Row (200m + 7 Squat Cleans)
A-👌
B-165(10)-185(6)-165(10)-185(5)
C-4+89m RX
I had the privilege to do a Friday night fight with Clifford. He was an awesome partner. Plus that boy can put away some Krispy Kreme.
A. Activated
B. Scaled the bench for 100 push ups. 50 hand release and 50 regular
C. 4 + 9 rx (all row)
A. Activated (row/bar facing/HSPU)
B. 115(10) – 130(6) – 110(6) – 125(6)
C. 5 + 2 RX (all row)
Cliff has been putting in work and getting results ever since he first walked in the gym doors! Keep it up, Cliff!
Keep up the awesome work Cliff! It’s been awesome to watch your hard work paying off!
3 + 2 Rx
A. BFB and HSPU
B. 110(10)120(6)110(10)120(6)
C. 6 RX Run
A) ✔️
B) 185×10 235×6 235×10 276×6
C) 5+4 RX (all row)
Cliff = Beast of an athlete! It has been great watching your change and improvements. Keep it up!!!
A. bike, burpee, HSPU
B. 155(10) 185(6) 155(10) 185(4)
C. 3+1 rx (all bike)
That boy “cLIFT”
6:15pm Class:
A: Bike/hspu-Bike/hspu-Run/hspu
(Bike wouldn’t start on last rd)
B: 185(10)-225(6)-185(10)-225(6)
C: 4+10, RX w/all runs (200m + 9 SqtCleans)
– Excellent class Nathaniel/Bradley/Daniel!!!
Cliff is one bad dude! I know bc I have worked out with him a few times! This young man puts in the time day in, day out! His hard work and dedication shows in each of his workouts. Keep it up stud!
2+11