Wednesday, June 30 2021

Posted by Mandee on June 29, 2021   |   20 Comments



15min to Achieve a Max Distance Handstand Walk

MainSite WOD

5 x 3min AMRAP:

200m Run with WallBall   20/14lbs   MRX 20/10

Max Reps WallBall Shots   10/9’   MRX 9’

Rest 1min after each Round

Core Challenge (straight through no stopping)

1min Bar Hang w/knee tuck
1min High Plank Hold
1min Hollow Hold

1min Low Plank Hold




4th of July Weekend Schedule

Saturday, 7/3: All regular classes, OPEN GYM CANCELED

Sunday, 7/4: All classes canceled. Happy Independence Day!

Monday, 7/5: All classes canceled. 


20 responses to “Wednesday, June 30 2021”

  1. Nathaniel says:

    Slick Rick! Rick brings the pain every evening at 6:15. He’s probably the strongest person in the gym pound for pound. He’s incredibly hard working in and out of the gym. Rick is polite, funny, and genuine to his core. He’s also a true renaissance man with a wide range of skills and talents. Rick is as top notch a dude you’ll meet at CFHSV and that’s saying a lot. Keep being Slick Rick!

  2. Mandee says:

    Rick looking super strong like Superman, locked and loaded with those kettlebells in perfect position. This guy has been a staple in the 615pm class for as long as I can remember. He’s a hard working athlete with explosive power, awesome strength and the skills to match. He’s an great person who is consistently kind, friendly and genuine to all. Way to be, Rick! ?

  3. Jason Morgan says:

    A. 1:00 min handstand hold
    B. 146 Rx

  4. Bo says:

    A: 6.5’ (handstand walk) Lots of fun. No one got hurt.
    B: 131 rx
    C: complete

  5. Hal says:

    A. 5’ handstand walk (a first time for everything)

    B. 187 rx

    C. Complete

  6. CJ VK says:

    101.5 feet
    201 rx

  7. Clair Day says:

    A. 12.5 ft handstand walk (It’s been awhile)
    B. 108 rxd
    Thanks Misty for the push and coaching!

  8. Bailey says:

    A. 64.5 ft
    B. 246 rx

  9. Justin says:

    A. DNF
    B. 140

  10. Nathaniel says:

    A. 55ft

    B. 209 rx

  11. Misty Capps says:

    Rick! This guy looks cool, calm and collected while holding that double KB front rack. That was tough and he made it look too easy! Awesome athlete who can do it all. Always walks in at 6:15pm ready to throw down. So nice to have Rick and Meghan in the gym to finish out the day!

    A. Training
    B. 177 rx

  12. Kim G says:

    A. 1:30 HS hold
    B. 100 rx

  13. Rick says:

    Thanks for all the kind words! CFHSV wouldn’t be what it is today without the awesome coaches and members who fill its doors and makes it such a great place that I always look forward to going to.

  14. Duke says:


  15. Mandee says:

    A. 122’ HSW
    B. 205 reps RX

  16. Mac says:

    55 ft

    209 rx.

  17. Bradley says:

    138 ft

  18. Mo says:

    209 rx