Deadlifts E3MOM
7@75% – 5@80% – 3@85% – 1@90% – Max Reps@85%
For Time: (15min cap)
10 Calorie Row or Assault Bike
10 Bar Facing Burpees
10 Deadlifts 225/155 RX+275/185 MRX185/125
Rest 1min
15 Calorie Row or Assault Bike
15 Bar Facing Burpees
15 Deadlifts
Rest 2min
20 Calorie Row or Assault Bike
20 Bar Facing Burpees
20 Deadlifts
*Athletes Choice on Top or Bottom to Start*
Core Development
15 BB Kang Squats
15 Russian Twists
15 KB Goblet Hold Good Mornings
15 Russian Twists
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Home WOD
For Time:
100m Run
10 Burpees over an object
10 Deadlifts
rest 1 minute
200m Run
15 Burpees over an object
15 Deadlifts
rest 2 minutes
400m Run
20 Burpees over an object
20 Deadlifts
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CFHSV will be reopening Wednesday, May 13th with all regularly scheduled adult classes!
Don’t forget to reserve your spot for class as well as childcare through your MindBody account!
This is amazing! Y’all seriously rock! Best coaches out there watching out for not just themselves but everyone that walks in their doors!!
You rock!!
I am so excited to come back! Thanks to all the coaches for the hard work!
We were so excited to have everyone back. Great to see you and everyone else today!
Yes! I can’t wait!
We couldn’t wait either. So good to see you back Adela!
Yay!!! So excited, the gym looks awesome!!
Thanks Sarah! Way to get after it today!
0500 Back in the House this morning!
a) DL 185(7) – 225(5) – 245(3) – 275(1)- 300(1)
*I know Nathaniel said not to go heavy, but was feeling it
b) 14:20 with 185# DL and assault bike, 20 down to 10
c) Complete
Heck yeah! Back in the house! Awesome job and great to see you and the 5am heads.
Great to be back. Big fan of the new gym layout
315-365-385-405-385(3)
10:21 rx bike
Great to have you back Junkyard! You ain’t skipped a beat
Didn’t know you still did CrossFit
So excited to be back I didn’t sleep at all last night! Thanks for making the gym safer for us- @5am is the best!
Max: 5 @ 115lbs
Scaled to 85lbs – 13:53
I hear ya…horrible night sleep and worth every bit of it. And to start back and with the 5am was perfect. Great jog today
A. 290(7)-310(5)-325(3)-375(2)-325(6)
B. 9:44 rx (row)
Bottom to top: 3:05 / 2:09 / 1:30
Rollin! And threw around some 185 after the WOD so easily I thought it was 135. You bad CJ. Good to see ya back in the gym
A. 85-115-135-165- 5 reps at 135
B. 13:15 row – scaled to 85#
I’m SO thankful for the CFHSV community! I’ve missed my friends and the gym terribly!
We’re so thankful too and and missed y’all. Been lonely at the Box
10:38 rx row
Ain’t skipped a beat #1. Welcome back to back
A. 315(7) – 335(5) – 365(3) – 375(1) – 335(3)
B. 12:00 rx + ( row )
Good to see N8 dawg today, keep that luscious head of hair.
A. 7@165-5@185-3@205-3@225- 7@185
B. 14:18 Row – scaled to weight to 185
The music selection was awesome today.
1 is too many and 1 more is never enough. You were awesome today and thanks for bringing it!
A. 325(7) – 350(5) – 370(3) – 395(1) – 370(5)
B. 10:17 Rx+
you rough.
CFHSV ROCKS!!!
240-255-270-290-270(4)
10:30 RX+ Bike
So happy to be back 😁
Happy to have you back!
Dang! That hurt so good!
Amen sister! You’re awesome and so glad you’re back
It was so great to be back at CFHSV this morning! I can’t thank all our coaches enough for all they did to ensure we all were safe coming back today and all you guys did to keep us in tune to our daily WOD during our time away. We have the best gym in town! Words can’t express how thankful I am for our CFHSV coaches and community! You guys are the absolute best!
14:27 scaled weight to 125#
You said it Clair. Words can’t express our appreciation and admiration for our CFHSV community. Today was like a holiday having everyone back.
Worked up to 365 (8)
10:28 Rx+
It’s great to be back and nice to hold a barbell again!
Great to have you back Wes and way to show out! 💪🏽
A. 225-235-245-260-245 (9)
B.11:49 rx+
Correction: 215(7)-230(5)
A. 215(7) – 230(5) – 245(3) – 260(1) – 245(9)
B. 11:40 RX+ row