Wednesday, February 24 2021

Posted by Mandee on February 23, 2021   |   30 Comments



Front Squat & Back Squat   E3MOM *Use Front Squat Percentage for all*

5 Front Squats @75% – 10 Back Squats

4 Front Squats @80% – 8 Back Squats 

-3 Front Squats @85% – 6 Back Squats 

12min AMRAP:

12 Toes to Bar
6 Hang Squat Cleans   115/75   RX+135/95   MRX95/65

12 Box Jumps   24/20”   RX+30/24   MRX20/18”

Core & Squat Development

24 WallBall or Kettlebell Russian Twists

1min Wall Iron Chair Sit Holding 25/15lb plate

24 WallBall or Kettlebell Russian Twists

1min Overhead Plate Squat Hold
24 WallBall or Kettlebell Russian Twists

1min Low Plank Hold




The OPEN kicks off Thursday, March 11th with the release of 21.1, the first Open WOD! Join hundreds of thousand other CrossFitters around the world and get signed up today! Choose CrossFit Huntsville as your affiliate, and we will add you to our CFHSV Team. 

Learn more about the Open here!


30 responses to “Wednesday, February 24 2021”

  1. Melissa B says:


  2. Nathaniel says:

    Yeah Trac! Tracy showin up and showin out for years with us at CFHSV and it’s always a treat to have her in class. She’s one of a kind in and out of the gym. She’s my homegirl, a special friend, and I’m proud of her commitment, growth, and consistency for so many years. Keep squat’n ?

  3. Mandee says:

    Not too many people can look this cute in the middle of a WOD! Tracy is one of a kind in so many ways, and it’s basically impossible not to love her ? She’s got that undeniable way of making everyone feel special and she lights up the gym every time she walks in. And she’s a strong, skilled, hard working stud of an athlete too! Keep being you, friend, because there’s no one better! ?

  4. Patrick says:

    Tracy is a great Athlete, always so kind !

  5. BP says:

    Tracy is the best. She’s my favorite

    High Bar: 185, 225, 245
    Low Bar: 185, 205, 225
    5+4 Scaled to Hang Power

  6. Hal says:

    A. 185 – 205 – 225

    B. 4 rx+

    C. Complete

  7. Matt says:

    Bad to the bone!

  8. Josh Kennedy says:

    Tracy: among the CFHSV OG, there is a reason she graces a back wall of our box.
    A: Smiley Face for Training 🙂
    B: 4+15 Rx
    C: Complete

  9. CJ VK says:

    There she is! ?
    5+17 rx+

  10. Regina says:

    It’s always great to wod with Tracy on Saturday mornings! That girl can crush a wod without even breaking a sweat!

    4+12 Rx

  11. Jason Morgan says:

    A. 165-185-215 front (failed on #4 on back)

    B. 4+15 Rx+

  12. Chris N says:

    A) 255-275-305
    B) 6+11 Rx+

  13. Mandee says:

    A. all back squats: 175(5) – 125(10) – 185(4) – 145(8) – 205(2) – 155(6)
    B. 6+14 scaled to:
    12 GHD sit-ups
    6 single arm DB hang squat cleans 50lb
    12 box jumps 24″

  14. Clair says:

    Wished I had more opportunities to do a WOD with this lady! Always enjoy her honesty and fun loving spirit when I get to see her! Keep it up, Tracy! ?
    A. 85-95-95
    B. 4+23 rxd
    Thank you, Misty!

  15. Justin says:

    Great athlete, great person
    6+6 rx

  16. Bailey says:

    A) 175-205-220
    B) 6+8 rx+

  17. Duke says:


    Tracy is the sweetest person. She can do it all. That includes driving a pontoon.

  18. Alex says:

    A) 225 – 240 – 275
    B) 6 Rx+

  19. Bradley says:

    You know Tracy ain’t missing squat day! She is the best, and I am so lucky to call her a friend.

    A. 225-240-255

    B. 6+12 Rx+

  20. Daniel N says:

    4+20 Rx+

  21. Tracy says:

    I appreciate all the kind words CFHSV. You guys are the best ❤️

  22. Kim G says:

    4+14 rx

    I always love seeing Tracy- whether at the gym or Whole Foods! She’s sweet, fierce, and her clothes are always on point! She also gives great hair advice too!?

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