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Wednesday, November 10 2021

Posted by Mandee on November 9, 2021   |   20 Comments

 

*Marine Corps Birthday*

HERO WOD

“HANSEN”

5 Rounds For Time: (40min cap)
30 Ketllebell Swings   32/24kgs   MRX 24/16kgs

30 Burpees 1″ jump clap hands over head
30 Wallball Sit-Ups   20/14   MRX 20/10 or GHD Sit-ups

*compare to 13 Jan 19; 26 Nov 2017; 2 Oct 16*

Marine Staff Sgt Daniel Hansen died February 14th in Farah Providence, Afghanistan when an IED he was working on detonated.
Daniel is survived by his mother Sheryll, his father Delbert, his younger sister Katie, and his twin brother Matthew (also a Marine).  First posted 2 May 2009

Core & Chest Development

-25 DB/KB Renegade Rows
-25 DB/KB Bench Press
-50 Barbell Bench (unbroken)
-25 Band Pull Aparts Across Chest

 

 

 

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FREE NUTRITION CLASS! 

Saturday, November 13th: 10AM

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20 responses to “Wednesday, November 10 2021”

  1. Nathaniel says:

    Santiago is a great athlete and person. He’s 100 mph when he hears the word go. He’s also 100 mph when greeting his friends and sharing his love for everyone. Santiago brings a great spirit of energy, fun, intensity, and encouragement for those around him. He’s made incredible gains in his short time at CFHSV and even made the Quarter Finals through the Open this past year. His positivity, attitude, and work ethic make for a special athlete and he’s proving that. Keep showin out!

  2. Yazmin Tome says:

    Look at that stud! Picture perfect! 😍

  3. Mandee says:

    Santiago putting speed on that barbell, showing off skill, strength and power all at the same time. This guy brings so much good to the gym just by walking through the door. He’s friendly, motivating, fun, and full of energy. He gives 100% no matter what the WOD and never hides behind a half-hearted attitude. He’s a stud of an athlete, a friend to everyone, and always coachable and respectful. A one-of-a-kind, genuine person who I am so proud to have at CFHSV! Nothing but love for you, dude! ☺️

  4. Hal says:

    30:36 rx (WB sit-ups)

  5. Lupo says:

    Santiago is the man! Nice as can be and a beast in the gym! He always motivates those around him and pushes them to be better. Keep being a role model in and out of the gym, my friend! 💪

  6. Bo says:

    37:37 rx (wb sit-ups)
    *42:21 on 11/11/2020

  7. Nathaniel says:

    36:40 rx ( ghd )

  8. CJ VK says:

    39:20 rx (GHD)
    Happy 246th Birthday, Marines.

  9. Jason Morgan says:

    37:35 Rx (WB Sit-ups)

  10. Bailey says:

    32:46 rx (GHDs)

  11. Mandee says:

    28:53 RX (GHDs)

  12. Abby says:

    Everyone’s favorite guy!! My day instantly gets better when Santiago shows up 🤩 && he can rock neon better than anyone I know

  13. Bailey says:

    Santiago showing off perfect form on that snatch!! He is always all smiles and brings so much joy to any class he goes to. He is genuine, kind, and one heck of an athlete too. Keep up the awesome work friend!

  14. Mimi says:

    4+64 scaled to 16kg
    Looking good, Santiago!

  15. Alex says:

    31:14 Rx (GHD)

  16. duke says:

    34:27 rx wbs
    Santiago is a great friend
    I really like my get out of jail free card

  17. Griffin Blake says:

    31:52 RX (GHD)

  18. Mac says:

    28:03 rx wbs

  19. Kim G says:

    37:45 scaled to 16kg kb

    Santiago is a ferocious athlete yet humble, funny, and committed! He brings a unique style and energy to every class!! ❤️🕺🏻💪🏽

  20. Mo says:

    37:37 rx ghd