Wednesday, May 18 2016

Posted by Naomi Pradia on May 17, 2016   |   28 Comments

Tawana 1Tawana 2Tawana 3




A.  Snatch Training:

2 power snatch to 2 snatch drops  EMOM x 4 minutes

rest 2 minutes, adjust weights

1 hang power snatch to 1 snatch balance  EMOM x 4 minutes

rest 2 minutes, adjust weights

5 minutes to achieve a 1RM hang snatch (power or squat)

B. Athlete’s choice:


For Time:

30 snatch 135/95  (MRX 95/65)  (power or squat)



For Time:

75 power snatches 75/55


In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed Feb. 7, 2008, in the line of duty.  He is survived by his wife, Lisa, son, Matthew, and daughter, Gabrielle.


Check out Mason Dixon’s menu for next week. May 23

To place an order, click here!


REMINDER: Black Shirt Club Test THIS Saturday! May 21st at 12pm! Participating athletes must preregister on MBO and arrive at least 30 minutes early to warm up. Barbell Club is canceled on Saturday.

28 responses to “Wednesday, May 18 2016”

  1. Stephanie says:

    Tawana! Looking strong and representing 5am!

  2. George C says:

    Go Tawana! Getting stronger every day. Keep working hard!

  3. Brittnie says:

    Go girl!!! So sweet but will kick your ass!

  4. Nathaniel says:

    Oh yeah Tawana! Always bringing the pain with a smile and encouragement for her fellow athletes. Keep it up Stud Muffin!

  5. Chauncey says:

    Way to Push Tanana Keep it up

  6. Mandee says:

    Strong work Tawana! Keep hitting it hard every day! 🙂

  7. Brian B says:

    Tawana always representing well in the 5am class! She has always worked hard and has come a long ways since I met her on her first day. Keep it up girl!!

  8. Wilma says:

    Tawana you always make me look forward to the 5am classes. You always work hard and that keeps me motivated to improve. Great picture!!!! See you Monday at 5am.

  9. CoachDB says:

    Tawana looking tough and terrific!
    Get your Snatch on today CFHSV. Come get after it today and Battle Benchmark Isabel or show the utmost Respect to Randy.
    RANDY RXd = 3:28.
    Thank you for your service and protecting us Randy! RIP

  10. Bradley says:

    Looking good Tawana. She shows up in the early morning to kick some butt.

  11. Jeremy Millich says:

    7:00am Class:
    A1: 95#
    A2: 115#
    A3: 135-155-165-175-180(x) (all hang power snatch)
    B: 2:59, RX (Isabelle, all power snatch @135#)
    – Great class, great scores!
    – Thanks for the push Bill!

  12. Slow as Molasses Liotta says:

    Tawana! Always a smile and always encouraging!
    Glad you are part of the CFHSV Fam!

  13. Nathaniel says:

    A. 75 across

    B. 95 across

    C. 170 Hang Squat Snatch

    D. Isabel – 7:52 – not a pr in time but it was in quality 🙂

  14. Kobra says:

    A. 85 across

    B. 125 across

    C. 125 / 155 / 185 (PR) / 200 (X)

    D. “Isabel” (squat) = 7:48 RX PR

    E. Post-Wod Sprint = 2:11
    –30 HSPUs
    –100m Sled Drag
    –30 Pull-ups

  15. Mandee says:

    A. Hang squat snatch – 135
    B. Isabel RX with squat snatch: 3:46 PR

  16. Steve Price says:

    A. Worked up to 3 touch-n-go squat snatches @ 135

    B. “Randy” : 4:32 Rx

  17. Teresa R says:

    Hang Power Snatch 110 PR

    Randy 4:17 PR

  18. Duke says:

    Isabell – 5:52

  19. Mimi says:

    A: 75-85-95(x)
    B: 6:57rx Randy

  20. Heath Sharp says:

    A) 115 across

    B) 155 across

    C) 225 hang squat clean PR

    D) 3:41 “Isabel” Squat Snatches PR

  21. jamie cherrypicker says:

    A. 65
    B. 95
    C. 145 (pr)
    D. Isabel 2:54 rx power

  22. Shana Davis says:

    A: 125 Hang Squat Snatch
    B: Isabele RX with squat snatch: 4:23

  23. Bradley says:

    A. 185 Hang Squat Snatch PR
    B. Isabel with squat snatches – 4:52 Rx PR

  24. Justin says:

    155-165-175(x)-175 hang power
    Randy 2:46 pr

  25. Mo says:

    Hang Squat snatch: 185-205-225-245-255 (PR)
    Isabel with squat snatch Sub 3:00

  26. Mac says:


    3:15 Isabel. Pr