Wednesday, April 5 2017

Posted by Mandee on April 4, 2017   |   20 Comments





A. Bench Press: 8 – 7 – 6 – 5 – max reps   E3MOM

B. For Time:

21 HSPU    (MRX 2″/4″ rise)

21 WBS  20/14  10/9′    (MRX 20/10  9′)

21 Hand Release Push-Ups

21 Calorie Row

15 HSPU    (MRX 2″/4″ rise)

15 WBS  20/14  10/9′    (MRX 20/10  9′)

15 Hand Release Push-Ups

15 Calorie Row

9 HSPU    (MRX 2″/4″ rise)

9 WBS  20/14  10/9′    (MRX 20/10  9′)

9 Hand Release Push-Ups

9 Calorie Row




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Check out Mason Dixon’s menu for next week.  4:10
Due to the threat of severe weather, CHILDCARE IS CANCELED TODAY. We plan on having all morning classes. We will be monitoring the weather throughout the day and will make a decision about other classes based on the conditions. Please check social media and email before coming in for any other classes tomorrow to make sure there have not been cancelations. 
Stay safe!

20 responses to “Wednesday, April 5 2017”

  1. Kim G says:

    Alyssa is one strong and fit woman! Her intense drive is motivating to those around her and I’m so happy she’s part of the morning crew! Keep it up!

  2. CJ VK says:

    Had the pleasure of judging Alyssa in the open – by far the fittest in her house. ??

  3. Nathaniel says:


    Do to the potential threat of sever weather and the actions take by city and local schools in our immediate area along with the Governor declaring the State of Alabama a ‘State of Emergency’ *** Child Care is CANCELLED for the entire day ***

    Morning classes will go on as scheduled and we will monitor the weather throughout the day as to make the best decision for afternoon classes.

    We will post on the site, social media, and through email.

  4. Mandee says:

    Alyssa is hard working, determined, and always a pleasure to be around! Keep it up stud 🙂

  5. Nathaniel says:

    Alyssa is an animal! Keep working Stud!

  6. ERic Hedges says:

    Bro-OUT Bench day
    Be there later today.

  7. BP says:

    Alyssa never skips Bench Day and puts up with Jeremiah and ALL his dramatics. She’s awesome!

    A. 195-210-225-240(4)-195(7)
    B. 14:08 Scaled (12/9-6/9-3/6 HSPU/Pike)

  8. Joe L says:

    A. 135/145/155/165/135(11)
    B. 14:32 scaled wallballs to 9′ everything else Rx’d

  9. AP says:


    15:12 Rx…shoulder smokeage.

  10. Nathaniel says:

    A. 195(8) – 205(7) – 220(3) – 215(3) – 195(5)

    B. 13:22 rx

  11. Bradley says:

    A. 180(8) – 190(7) – 205(6) – 215(4) – 180(11)

    B. 8:59 Rx

  12. CJ VK says:

    A. 155(8)-165(7)-185(6)-195(5)-155(12)
    B. 16:27 Rx

  13. Regina says:

    Alyssa, I was so glad to slug through those open workouts with you this year! I needed the moral support 🙂

  14. MH says:


    9:51 rx

  15. Folks,

    I lost (misplaced) my Progenex t-shirt yesterday after the WOD… Pretty sure I put the sweaty shirt in the wrong bag prior to the metcon, whoops. If found, it would be greatly appreciated if you could return the used and sweaty shirt back to me. However, if you would like to keep the shirt, I would not be angry, as it looks ballin’, is very soft, and fits very well.


    Michael Little

  16. Matt says:

    Got to work out with Daniel Stearns and Joe(drop-in). Daniel Stearns is getting too strong.
    A: 225(8) 240(7) 260(6) 275(5) 225(10)
    B: 15:06 RX

  17. Jeremy M. says:

    1:30pm Open Gym:
    A: 190(8,70%)-205(7,76%)-220(6,81%)-230(5,85%)-190(12,70%)
    B: 9:20, RX

  18. KOBRA says:

    A. 185 – 205 – 220 – 235(2) – 185(10)

    B. 9:55, scaled WBS to KBS

  19. Andrew DeeOhDee says:

    5PM ODB
    A.) 215(8) 230(7) 245(6) 260(3) 215(9)
    B.) 11:52 Rx

  20. Shana says:

    Open Gym: 9:53 RX