Tuesday, October 19 2021

Posted by Mandee on October 18, 2021   |   21 Comments



Back Squat Build Up 5 Reps   E3MOM x 15min

**Building Up to a 5RM*

3 Rounds For Time: (12min cap)
6 Overhead Squats   75/55   RX+95/65   MRX 55/35

12 Front Squats
6 Bar Facing Burpees
24 WallBall Shots   20/14lbs to 10/9’   MRX 20/10 to 9’

Squat & Pistol Development

18 Cossack Squats Legs (each leg)

18 Pistols or Progressions (each leg)

18 Goblet Reverse Lunges (each leg)

18 Pistols or Progressions (each leg)



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!

21 responses to “Tuesday, October 19 2021”

  1. Nathaniel says:

    Sam I am…bam! Samuel can move a barbell better than most, he loves big weight, and he’s continued to grow in all areas of fitness. Sam’s also a great guy who’s laid back, friendly, and respectful to everyone around him. He surrounds himself with encouraging friends and enjoys throwing down and giving it his all. Keep up the grind dude cause you’re killin it!

  2. CLill says:

    Samuel! Love that I get to call this guy family. He’s as nice as they come and a beast in the gym. Keep it up!

  3. CLill says:

    Samuel! Lucky to get to call this guy family. He’s as nice as they come and a beast in the gym! Keep it up!

  4. Mandee says:

    Samuel finishing with a beautiful locked out position, moving that barbell with grace and ease. This dude is strong, skilled, and always ready to throw down. He moves well, goes hard, and always does so with a great attitude and a friendly smile. He’s a well-rounded athlete whose consistent training keeps him moving forward at an impressive pace. Keep it up, Samuel! 😃

  5. BP says:

    325×5 (225-275-305-325-225)
    11:02 RX

  6. Hal says:

    A. 245

    B. 8:44 rx+

    C. Complete (GHDs in lieu of 🔫 🔫)

  7. Harry says:


    11:45 RX

  8. Bo says:

    A: 205
    B: 10:01 rx

  9. Clair says:

    A . 105
    B. 11:07 rxd
    Thanks Mandee for the coaching!

  10. CJ VK says:

    8:13 rx+

  11. Bradley says:


    7:30 Rx+

  12. Bailey says:

    A. 255
    B. 7:58 scaled

  13. Nathaniel says:

    A. 215 – 245 – 275 – 300(3) – 285 ( with safety bar )

    B. 11:21 scaled / modified

    3 rounds of :

    – 6 front squats @95lbs
    – 12 alt lunges @95lbs
    – 6 bar facing burpees
    – 24 thrusters @35lbs

  14. Bailey says:

    Samuel with that perfect lockout! He is so strong and has made HUGE improvements since joining the gym. He’s a natural athlete who’s always nice and friendly to everyone. Keep it up Samuel!

  15. Mandee says:

    A. 205
    B. 6:52 RX+

  16. Eugene M. says:

    A: 325×5 (225-275-305-325-225)
    B: 7:40 RX+

  17. Mimi says:

    A: training
    B: 2+25 scaled OHS to 16kg goblet squats

  18. Kim G says:

    A. 135
    B. 2+36 rx

  19. Duke says:

    11:03 rx +

  20. B. A. says:

    A. 225, 275, 305, 315×3, 275
    B. 11:50 RX+

  21. Alex says:

    315×5 Back Squat
    7:30 Rx+