Wednesday, November 3 2021

Posted by Mandee on November 2, 2021   |   14 Comments



13min Cluster Build-up of:
1 Power Clean to 2 Hang Power Clean to 3 Thrusters

For Time: (16min cap)

3 Rounds of:

5 Power Cleans   115/75   RX+135/95   MRX 85/60

5 Thrusters

50 Double-Unders

Rest 2min

3 Rounds of:

5 Hang Squat Clean Thrusters
10 Over Box Jumps   24/20”   RX+30/24   MRX20/18

Core Development & Stretching

15 Glute Ham Raises
30sec Butterfly Stretch x 2

15 Hip Extensions
30sec Straddle Stretch x 2

30sec Chinese Splits Hold x 2





Saturday, November 13th: 10AM


14 responses to “Wednesday, November 3 2021”

  1. Nathaniel says:

    Heck yeah Arlynn! The sumo deadlift high-pull is not for the faint of heart and Arlynn ain’t scared of nuthin. He’s set up in ‘his’ spot in the back corner reppin the 6:15 like a stud. Arlynn is a stickler about the small things and it’s helped him grow in the right way. He’s too hard on himself but he’s got a great attitude, always pushes to the finish line, and encourages those around him. He’s also a pretty funny dude that knows how to keep it light hearted too. Always enjoy seeing Arlynn and his best friend Laurie walk through the doors and so glad they joined CFHSV.

  2. Mandee says:

    Arlynn looking strong, repping out those sumo deadlift high pulls like a machine! I fell in love with Arlynn and Laurie the first night they stopped by the gym to ask about CrossFit. Arlynn had the same straight forward, motivated and can-do attitude that night that he still brings with him every day. He’s an incredibly hard working athlete who is always focused and prepared for any task. Arlynn and Laurie make a great pair and I’m always happy to see them walk through the door! 🙂

  3. Kathy Shelton says:

    Way to go, Arlynn! Great picture of a hard working and friendly guy.

  4. Hal says:

    A. 185

    B. 13:07 rx+

    C. Complete

  5. Bo says:

    Looking good, Arlynn 💪🏼

    A: 125
    B: 14:37 rx

  6. CJ VK says:

    95-135-165-195-215(failed third thruster; 93 percent of 1RM thruster)

    9:27 rx+ (3:56/3:31)

  7. Jason Morgan says:

    A. 135
    B. 9:28 Rx (3:53 rest 2min then 3:35)

  8. Duke says:

    10:33 scaled @135
    Rowed 7 cal for du and did 24 in. box jumps

  9. Bailey says:

    A. 145
    B. 9:13 rx+

  10. Mandee says:

    A. 135
    B. 8:15 RX+

  11. Griffin Blake says:



  12. Mac says:


    10:20 rx+

  13. Bradley says:


    8:57 Rx+