Bench Press & Dips E3MOM
10 Bench Press & 10 Dips
7 Bench Press & 7 Dips
5 Bench Press & 5 Dips
3 Bench Press & 3 Dips
For Time:
Run or Row 800m or 2km Assault Bike
21 Hand Stand Push-Ups
15 Hand Release Push-Ups RX+ Feet on Wall Ball
9 Dips RX+ Ring Muscle-Up into
Run or Row 600m or 1.5km Assault Bike
21 Shoulder to Overhead 115/75 RX+ 135/95 MRX 85/60
15 Barbell Push-Ups
9 Dips RX+ Ring Muscle-Up into
Run or Row 400m or 1km Assault Bike
21 WallBall Shots 20/14 to 10/9′ RX+11/10 MRX 20/10 to 9′
15 Bar Facing Burpees
9 Shoulder to Overhead or Hand Stand Push-Ups
Core, Shoulder & Handstand Development
2 sets 15 reps Barbell Sit-up to Press
2 sets Handstand Walk 50′
1 set Max Handstand Hold (wall facing)
Those McCraws ❤️. So strong, so sweet. Love you guys. And love woding with you! Keep crushing it all.
Mac and Haley found CFHSV early in thier move to Huntsville and have been a staple ever since. They’re good CrossFiters but that pales in comparison to who they are. These two have made CFHSV a better place since their first day. Great pic of a couple that started a life together and staying fit is part of it.
These folks embody everything golden with CFHSV. Proud to call Mac Daddy and Hay Hay my friends.
Love these two amazing people!! They really are “The Incredibles”—super smart, super strong, super nice & super pretty! 😊😆 Always a good day when they are in the gym!
Doesn’t get much better than these 2. Mac and Haley are two great people, who also happen to be outstanding CrossFitters. Keep it up studs!
Awesome pictures of an awesome couple 😁 Through the years, we’ve had the pleasure of getting to know so many wonderful people — through coaching, through training, through shared CrossFit experiences and through shared life experiences. And the result is often a genuine friendship. So glad these two found CFHSV and proud to call them friends.
There are not two nicer people!!! Mac and Haley are the best!!!
Mac and Haley! ❤️👀
You won’t find much better people in this world; we are lucky to have them in our gym (and our lives).
Awesome folks! 👌 Keep killing it you two!
A. 65(10)-75(7)- 95(4)(miscalculated/ meant to do 85)-95(3)- mixed bar dips with bench dips
B. 2+10 scaled
R1- 800m run, 5hspu, 9 hrpu, 6 bar dips
R2- 600m run, 6 S2O @65#, 3 bar dips
R3- 400m run, 6 wbs, 3 bar/facing burpees at cutoff
105 (10) 120 (7) 130(5) 140(3)
17:36 RX+ all bike
Mac and Haley….two of the things I love most about this gym.
Mac and Haley are great athletes and folks to have in the gym.
185(10)-225(7)-245(5)-265(3)
45# Weighted Bar Dips 10-7-5-3
2+33 Scaled to 15 HSPU. Bike/Bike/Run
A. 95(10) – 105(7) – 115(5) – 125(3)
B. 17:31 scaled
800m row – 21 S2O 75lbs – 15 barbell push-ups – 9 bench press 95lbs
600m row – 21 S2O 75lbs – 15 barbell push-ups – 9 bench press 95lbs
400m row – 21 WBS – 15 bar facing burpees – 9 S2O 75lbs
A. 155(10)-175(7)-196(5)-215(2) / Kipping ring dips ✅
B. 2+24 rx+ ☠️
Mac & Haley are awesome. Really, really awesome.
2+37
Wow! There are way too many good things I can say about these two. Two of my very first friends here in Huntsville and it’s been a fun ride ever since. These both are some amazing Crossfitters and friends. Love you both.
17:35 rx (row)
Bad to the bone Crossfit couple!
A: 135(10) 155(7) 225(5) 235(3) {All Rings}
B: 2+38 RX {Row/HSPU/Rings} 38th rep was STO
C: Complete
Goals! Love these two fit and fabulous friends of ours! Great example of love: their marriage, their sweet girls, and their community. They show it everywhere.
One day I’ll workout again. 🤣
Mac and Haley are two of my favorites. Always nice and caring. Hope you both have a great day.
A. 175(10) -190(7) – 205(5) – 220(3)
Bar Dips after each set
B. 17:15 Rx+ (All Bike/HSPUs on last set of 9)
A. 155-185-225-235 (1… I benched yesterday)
B. 17:56 (thought it was Rx… Accidentally finished with 9 dips…🤥)
A. 135-165-195-215(x2)/bar dips kipping
B. 16:27
All row, s2oh at the end
Rx… oops
Two of the best. Always great seeing Mac and Haley
205-225-255-285 bar dips
15:52 rx run
Thank you all so much for the kind words. We truly feel blessed to be a part of this community!
185-205-225-245
17:10 rx+. All row and s2o at the end.
Thanks everyone for the kind words! We love our CFHSV family! Our life in Huntsville wouldn’t be the same without our CFHSV community ❤️
Love yall Haley!!!❤❤
These two are the best! 😁
8:00pm Garage:
A: E2MOM for 8 rds, Thrusters –
115(10)-135(8)-155(6)-170(4)-195(2)-
215(1)-225(1)-235(1)
– SqtCleanThruster into 1st rep
– SqtCleanThruster for singles – 215/225/235
B: Tabatta Workout, 8 sets of 20sec:10sec,
Rest 1 min between sets
Sqts – 14/14/13/12/13/13/13/14 = 106
Push-ups – 11/10/8/7/8/8/8/8 = 68
Abmat Sit-ups – 10 each set = 80
AltLunges – 11/10/11/12/12/12/12/14 = 94
95# StrictPress – 8/5/5/5/5/5/5/5 = 43
Total = 391 reps
(Complete all movements w/ 20# vest)
– Mac and Haley!!! Two amazing athletes!!! Two awesome friends!!!