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Wednesday, December 22 2021

Posted by Mandee on December 21, 2021   |   20 Comments

 

 

Bench Press   E3MOM

10 – 20 – 5 – 15 – 5 

“Reindeer Racing” by DB

6min AMRAP:

600m Run, Row or 1.5k Bike
Then

12 Dumbbell Snatch Left Arm   50/35   MRX 35/20

12 WallBall Sit-ups   20/14lbs   MRX 20/10

12 Dumbbell Snatch Right Arm
12 Dumbbell Push-Ups (1 arm on Dumbbell)

Rest 2min

4min AMRAP:

400m Run, Row or 1k Bike

Then

8 Dumbbell Snatch Left Arm

8 Wallball Sit-ups

8 Dumbbell Snatch Right Arm
8 Dumbbell Push-Ups (1 arm on Dumbbell)

Rest 2min

2min AMRAP:

200m Run, Row or 1k Bike

Then

4 Dumbbell Snatch Left Arm

4 Wallball Sit-ups
4 Dumbbell Snatch Right Arm
4 Dumbbell Push-Ups (1 arm on Dumbbell)

Chest & Core Development

2×10 DB/KB Bench

2×10 Evil Wheels
2×10 Banded Push-Ups

2×10 Band Pull-Aparts

 

 

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Christmas Holiday Schedule!

Thursday 12/23: Regular schedule, CFHSV Annual “12 Days of Christmas” WOD in all classes!

Friday 12/24: Classes at 7am, 8am and 9am only. We will NOT have childcare.

Saturday 12/25: closed — Merry Christmas CFHSV!

Sunday 12/26: closed 

Monday 12/27 – Thursday 12/30: regular schedule

Friday 12/31: 7am, 8am, 9am only. We will not have childcare.

Sunday 1/1: closed — Happy New Year CFHSV!

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20 responses to “Wednesday, December 22 2021”

  1. Nathaniel says:

    LJ pulling off a tough movement there. Knees to Elbow ain’t no joke. We all know her as a Games Athlete now but one thing hasn’t changed at all, LJ. She’s as nice, humble, and hard working as ever. LJ loves the day to day journey as much as anything and having her family in the gym with her now makes it all that much better. Keep enjoying your fitness and your ‘fit fam’ LJ 😊

    • LJ says:

      Thanks Nate! Those knees to elbows are tough for sure. Especially in that 45 min WOD 🤪. I am so appreciative of your support and encouragement. My family are big Nate fans and we are going to be adding another Ray to the list of members in January! You are right about me enjoying it more with my Fam there. It’s the best.

  2. Mandee says:

    LJ Ray rolling on those knees to elbows! This woman is a CrossFit rockstar who is the epitome of where hard work, focus, and determination can get you. She’s kind, friendly, gracious and fun. She approaches challenges like the champ that she is, and she never allows setbacks to break her spirit. I have absolutely loved getting to know this lady over the years. So proud to call her a CFHSV athlete and even more proud to call her a friend. Keep rolling, LJ!

    • LJ says:

      Thank you Mandee! I cannot express my gratitude enough for what you have done for me. This year has been quite a year full of ups and downs. I appreciate the encouragement all along the way. I will always cherish our time at the games. What you sacrificed for me to attend and the stress you were under but didn’t let me know, well I will always be thankful and grateful. You are the best!! Looking forward to continuing to grow as an athlete under your guidance. ❤️

  3. Devonne Ford says:

    LJ is such a hard worker, friendly and an awesome athlete. Keep it up!

  4. Hal says:

    A. 165-135-205-135-205

    B. 1+36 / 1+24 / 1+12 rx 🚴‍♂️

    C. Complete

  5. Bo says:

    A: 95-145
    B: 1+16 / 1+12 / 1+8
    C: complete

  6. BP says:

    185-155-245-155-245
    1+18 / 1+16 / 2 RX bike

  7. Justin says:

    185-155-245-155-245
    1+30/1+20/2+1 rx bike

  8. CJ VK says:

    1+36 / 1+25 / 2+1 rx (bike)

  9. Jason Morgan says:

    A. 135 – 115 -185 – 135 – 185
    B. 1+33 | 1+24 | 1+ 10 Rx

  10. Samuel H says:

    A. 135-135-175-155-175

    B. 2+2 | 1+24 | 1+14 Rx

  11. Nathaniel says:

    Scaled

    1 + 17 / 1 + 17 / 1 + 17

  12. Alex says:

    185-145-215-145-215
    2+9 | 2+7 | 2+4 Rx (row)

  13. Mandee says:

    1+30 / 1+24 / 2+1 bike

  14. Kin G says:

    1+1, 1+2, 1+4 (row)
    Scaled to 25# db