Wednesday, November 21 2018

Posted by Mandee on November 20, 2018   |   19 Comments




“Bring Sally Up” Squats  

135/95 – 115/75 – 95/65 – 75/55   (or use a weight that you can do 20 reps unbroken)
Start with bar on back; Song Plays – follow the lyrics. When it says Bring “Bring Sally Down, Squat and hold until told to come up, “Bring Sally Up” Don’t quit for whole song

10 Rounds For Time:
3 Power Cleans   135/95   MRX 95/65
3 Front Squats
3 Shoulder to Overhead
3 Back Squats
1 Back Rack Split Jerk (*Can Thruster to Split)

36 Double-Unders or 12 Box Jumps 24/20″

Rest 1min After Each Round

Core Development

10 Evil Wheels
15 Barbell Sit-Up to Press

20 Hip Extensions
25 GHD Sit-Ups
30 Butterfly ab-mat Sit-ups





Thanksgiving Week Schedule!

Thursday, November 22nd: Closed — Happy Thanksgiving!

Friday, November 23rd: TWO classes only at 915AM and 1030AM. We WILL have childcare for both starting at 9AM. 

Saturday, November 24th: CFHSV Annual Iron Bowl WOD at 9AM. All other classes canceled. We WILL have childcare starting at 830AM.

Sunday, November 25th: regular schedule

19 responses to “Wednesday, November 21 2018”

  1. Ashley says:

    Yassss!!! Way to work Justin!!!

  2. Nathaniel says:

    Heck yeah!! My man Justin! Only thing better than his work ethic and ability is his smile and personality. This dude brightens up the room. He’s got brute strength, high skill, and an all out engine. Keep reppin my dude!

  3. Eric Neal says:

    Justin is an animal! Its hard to keep up with him when the wod starts

  4. Mandee says:

    This dude is a CrossFit stud who can do it all! Justin has made incredible gains due to his hard work, consistency and determination. And he’s such a nice guy who is a pleasure to be around. Keep working hard, Justin! ?

  5. Steve Price says:

    Justin is a Beast in the gym, but a humble and super good guy!! Keep killin it my friend!

  6. Mel D says:

    8:45 rx (DUs)

  7. BP says:

    12:21 RX with Box Jumps

  8. Justin says:

    12:42 rx dus

  9. @CJVK says:

    11:40 rx (DUs)

  10. Duke says:

    Brought Sally up and down with 95 #
    10:47 RX with double unders
    Skipped the accessory work cause I got things to do

  11. MH says:

    6:08 RX DU

  12. Nadege says:

    Justin putting in some work! He’s always pushing himself to do better and encouraging others at the same time. I see you Mr. Prez!

  13. Matt says:

    A: 135
    B: 8+41 RX with 135 and DU’s
    C: Complete

  14. Mandee says:

    “Bring Sally Up” completed @ 65#
    7:16 RX with DU
    Accessory completed

  15. Jeremy M. says:

    2:25pm Open Gym:
    A: 5 rds for time of –
    4 BackSqts @255#
    20 cals on AssaultBike
    5 Deadlifts @305#
    15 GHDs
    Time = 21:24, RX
    B: BenchPress, E1:30OM for 6 rds –
    – Thanks for teaming up with me on bench Wes! Thanks for the help on my final rep!
    – Justin is one bad dude!!! Looking stout as always!!!

  16. Norman Kwofi Carrington says:

    Shout out to Justin – A true pack leader. Every rep for him has to count. It’s been amazing to see his physical growth in the gym. Crazy thing is he’s still more a power house mentally. KEEP PUSHING BRO.

  17. Cam says:

    95# limped to the finish line and skipped some squats

    6 rounds and 🙂

  18. Bradley says:

    6:47 Rx