Tuesday, November 20 2018

Posted by Mandee on November 19, 2018   |   19 Comments




Roxanne Song Warm-up

*Every time they say Roxanne perform a burpee.

“Nikoleta” by DB
3min AMRAP:

Run or Row 400m

Max Reps Ring Muscle-Ups   MRX Max Chest to Bar Pull-Ups

Rest 30sec
3min AMRAP:

Row or Run 400m (opposite of last)

Max Reps Bar Muscle-Ups   MRX Max Ring or Bar Dips

Rest 1min
2min AMRAP:

Run or Row 200m

Max Reps Chest to Bar Pull-Ups

Rest 1:30sec

2min AMRAP:

Row or Run 200m (opposite of last)

Max Reps Pull-Ups

Rest 2min

4min AMRAP:

RUN 200m & ROW 200m

Max Reps Burpee Pull-Ups





Thanksgiving Week Schedule!

Thursday, November 22nd: Closed — Happy Thanksgiving!

Friday, November 23rd: TWO classes only at 915AM and 1030AM. We WILL have childcare for both starting at 9AM. 

Saturday, November 24th: CFHSV Annual Iron Bowl WOD at 9AM. All other classes canceled. We WILL have childcare starting at 830AM.

Sunday, November 25th: regular schedule

19 responses to “Tuesday, November 20 2018”

  1. Bradley says:

    Jake is a great addition to CFHSV. So glad he chose CFHSV as his home. Jake shows up with a great attitude and goes all out. He is a great athlete who can do it all.

  2. Nathaniel says:

    Jake has been bringin the heat since he joined us! He’s always locked and loaded for whatever’s thrown at him. This pic captures his intensity and focus for every rep. Keep gettin it done stud!

  3. Misty says:

    Jake! Lifting some big weight! Just another day at the box for this guy. He throws down hard every time he walks through the door. Glad you found a home at CFHSV… now keep showing up and showing out!

  4. Mandee says:

    Love this picture! Amidst a class full of athletes doing their own thing, Jake is focused and giving it his all. Jake is a great guy who is also a great athlete. Love having you at CFHSV, stud ?

  5. Chef Tyler says:

    Jake ‘n’ bake! Been knowin this dude for a minute. Glad to keep on knowin him!

  6. Jake says:

    Thank-you for all the love and support!
    I am so pleased with everything at CFHSV and so glad to call it my home gym. From the coaches to the members CFHSV is an amazing place to sweat. Looking forward to many PRs alongside all of you!

  7. Daniel Perez says:

    Jake has been killing Crossfit WODs since day one; super amazing guy! Here he is, completing a warm-up set on his sumo deadlifts. Classic Jake! 🙂

  8. @CJVK says:

    53 rx

  9. BP says:

    61 RX – 1/11/16/18/15 run/row/run/row/run-row

  10. Justin says:

    95 rx

  11. Sam W says:

    67 RX

  12. Nathaniel says:

    115 rx

    -12 Ring MUs
    -14 Bar MUs
    -25 Chest to Bar
    -39 Pull Ups
    -25 Burpee Pull ups

  13. Chef Tyler says:

    8:15am: 50 Rx

    Am open gym:
    Power jerk + 2 split jerk with 2 sec. pause in catch 70-75%
    Back squat (2 sec down/2 in bottom) x3 70-75%
    Back rack lunges 3×10

  14. Bradley says:

    101 Rx

  15. Mel D says:

    63 rx

  16. Wes B. says:

    77 (subbed burpee BMU for ring MU)

  17. Cam says:

    65 rx


  18. Jeremy M. says:

    6:00am Garage 11/20/18:
    A: PowerSnatches, E2MOM for 7 rds –
    (2 sec pause at each position)
    B: For Time –
    3-6-9-12-9-6-3 of
    HangPowerSnatches @135# +
    BurpeeBoxJumpOvers @ 30″
    Time = 13:35, RX