Tuesday, October 12 2021

Posted by Mandee on October 11, 2021   |   17 Comments



Sumo-Dead Build Up 5 Reps   E3MOM x 15min

**Building Up to a 5RM*

3 Rounds For Time: (20min cap)
400m Run/Row or 1km Bike
6 Sumo Deadlifts   315/215lbs   MRX 225/175

11 Toes to Bar
5 Sumo Deadlifts

REST 2min After Each Round

Deadlift Development & Stretching

15 Left Leg Left Arm One Leg Kettlebell Deadlifts

15 Hip Extensions
30sec Butterfly Stretch x 2
15 Right Leg Right Arm One Leg Kettlebell Deadlifts

15 Barbell or Banded Good Mornings

30sec Straddle Stretch x 2

15 Kang Squats
30sec Chinese Splits Hold x 2



CFHSV will be hosting Barbells For Boobs…

Monday, October 25th during all regularly scheduled classes!

* WOD * Raffle * Give aways * 

Donate today and help CFHSV reach our fundraising goal and repeat as Alabama State Champions! Create your own fundraising page and join the team or donate to one of our other team members!

Or buy raffle tickets and make a donation on the day of the event!

And don’t forget to wear PINK!

17 responses to “Tuesday, October 12 2021”

  1. Nathaniel says:

    Angela with a perfect finished position on that overhead. Angela has been as easy as they they come since joining. She’s kind and polite to the coaches and her fellow athletes and always brings a positive attitude. She’s got a natural engine and she’s improved her strength in a short time. Love the drive, discipline, and attention to detail Angela brings to every class and WOD. Keep it up Angela cause it’s paying off!

  2. Mandee says:

    That’s what I’m talking about, Angela! This lady hit the road running from day one and hasn’t looked back yet. She’s incredibly motivated, consistent and dedicated to her training, and it shows through the awesome gains she’s achieved in a short time. She moves incredibly well and has a great balance of focusing on form but never lacking in intensity. She’s friendly, coachable and genuine. So happy to have this lady at CFHSV! ☺️

  3. Hal says:

    A. 345

    B. 16:18 rx 🚴‍♂️

    C. Complete

    Thanks Mandee for the great coaching. Finally stopped making excuses and started linking more t2b.

  4. Bo says:

    A: 315 (Mandee, thanks for all your help)
    B: 14:24 scaled (started with 315… ended with 225)

  5. Beth says:

    Angela is a sweet lady full of determination! She is a natural athlete. Keep up the good work!

  6. Misty says:

    Angela looking strong and determined as always! She has been focused on good form and technique since the day she walked in the gym and it shows! She is building a great foundation for a lifetime of CrossFit and having fun doing it. Angela is kind, consistent and coachable. So glad she has decided to make CFHSV her home!

  7. CJ VK says:

    wod warm up
    12:13 bike; scaled to traditional DL @ 275
    2:37 / 2:47 / 2:49

  8. Nathaniel says:

    6 rounds for time :

    – alt each round with 400m run, row, and 1k bike
    – 10 deadlifts @155lbs
    – 10 GHDs with 14lb WB
    – 10 deadlifts @155lbs


  9. Bradley says:

    A. 225-275-315-355-385

    B. 10:47 Rx – Bike (2:17/2:15/2:15)

  10. Angela says:

    Thank you for making CFHSV such an amazing place to be. The coaches and fellow athletes are awesome, and I love being here. Great place to grow and take on new and exciting challenges. My kiddos love the Kids CrossFit as well!

  11. Mandee says:

    A. 275
    B. 11:32 RX (row)

  12. Bailey says:

    Angela looking strong!! She is dedicated and so hard working, it shows because she has made so much progress already! Keep up the awesome work Angela!

  13. Duke says:

    14:53 rx run

  14. Alex says:

    12:47 Rx (run)

  15. steve price says:

    A. Sumo Deadlifts: 405 x 5

    B. 17:17 Rx @ 315/Row (Senior Citizen Discount😂😂)

  16. JJ Millich says:

    A: 275(5)x5, E2MOM
    B: 10:36, RX w/ Bike (2:13/2:11/2:12)

  17. mac says:


    12:49 rx – row