Wednesday, August 19 2020

Posted by Mandee on August 18, 2020   |   15 Comments



Power Snatch to Snatch Balance   2 – 2 – 2     EMOM

Rest 2min/Adjust Weights

Hang Squat Snatch   2 – 2 – 2     EMOM

Rest 2min/Adjust Weights

Squat Snatch   1 – 1 – 1 – 1 – 1     EMOM

5 Rounds For Time:
2 Squat Snatch   115/75   RX+135/95   MRX 95/65

200m Run or Row or 0.5k Assault Bike
4 Hang Squat Snatch

200m Row or Run or 0.5km Assault Bike

Core Development

10 Kang Squats Barbell

20 Weighted Sit-Ups

30 Butterfly Ab-Mat Sit-Ups




Nutrition Class this Saturday, August 22nd at 10AM! Free to all CFHSV athletes.

You do not need to sign up for this class. 

15 responses to “Wednesday, August 19 2020”

  1. Bo says:

    Don’t let those cool shades fool you. This guy will out lift you and then out run you, five mornings a week. Beast mode.

  2. Nathaniel says:

    Hal rounding the corner like a stud! Hal has been in it to win since day one. He’s brought intensity, commitment, and fun to every class he’s come to. Hal has made tremendous gains in all areas of his health and total fitness and it’s been awesome to watch. Keep pounding the pavement dude!

  3. Mandee says:

    I see ya, Hal! This guy is the poster child of bringing the pain! Hal doesn’t ever let up, and he knows how to start the day off right. He goes full throttle from his first rep to his last. He’s motivated, committed and full of personality and fun! Keep bringing it, Hal, it’s Awesome to watch! ?

  4. Josh Kennedy says:

    18:01, Rx run

  5. CJ VK says:

    Power Snatch to Snatch Balance: 115-125-135
    Hang Squat Snatch: 135-145-155
    Squat Snatch: 175-185-195-205-215

    11:30 rx+ (bike)

  6. Hal says:

    To the newcomers, or those who may be wavering, this stuff just works. Sometimes I think we take for granted how amazing our coaches are relative to their peers in the industry. I have learned so much from each of them:

    – Nate taught me about scaled life during my 101 class beginning on December 4, 2018;
    – Mandee taught me that you really cannot out train a bad diet;
    – Misty taught me to hit depth, or else; and
    – Bradley taught me to be less concerned about the music and more concerned with my effort.

    15:36 RX (Bailey is still working on my squat snatch)

    Winter is coming. Stay hard, CFHSV.

  7. Justin says:

    12:38 biked scaled to 35lb db cleans

  8. Nathaniel says:

    12:27 rx

  9. Bradley says:

    Hal brings the energy at 6am every day of the week. He never misses a beat with an intensity that is unmatched. It is always a pleasure to watch Hal throwdown. He has made tremendous gains, and I don’t see it stopping anytime soon. Keep it bringing it stud!

    A1. 115-125-135
    A2. 145-155-165
    A3. 175-185-195-205-215

    B. 12:07 Rx+ (all run)

  10. Bailey says:

    A1. 75 across
    A2. 95-105-105
    A3. 115-125-130-135-140

    B. 13:11 RX+

  11. Misty says:

    Hal!! Can’t say enough good things about this guy! He’s intense and driven to gain skills, build strength and become the best CrossFitter he can possibly be. All the while also driven to become the best version of himself. It’s fun to watch this guy throw down and even more fun to watch him grow as a CrossFitter! Don’t let up, Hal! Keep hitting that depth!

  12. Misty says:

    A1. 65 across
    A2. 75 – 80 – 85
    A3. 85 – 90 – 95 – 100
    WOD – 14:30 rx (all run)

  13. Cassarole says:

    11:58 rx+ Run

  14. Jason M says:

    12:45 Rx

  15. Mandee says:

    A1. 95 across
    A2. 105 across
    A3. 115-125-125-130-130
    B. 14:24 RX+ run