Wednesday, October 20 2021

Posted by Mandee on October 19, 2021   |   15 Comments



For Time: (5min hard cap)

50 Calorie Row or 50 Calorie Bike or 600m Run

REST 2min from Hard Cap

13min AMRAP:

30 Double Unders
10 Left Arm Dumbbell Snatch   50/35lbs   MRX 35/20

5 Left Arm Dumbbell Push-ups (Left hand on DB)

30 Double Unders
10 Right Arm Dumbbell Snatch   50/35lbs   MRX 35/20

Right Arm Dumbbell Push-ups (Right hand on DB)

Core & Chest Development

25 DB/KB Renegade Rows
25 DB/KB Bench Press
25 Reverse Rower Tucks
25 Band Pull Aparts Across Chest



CFHSV will be hosting Barbells For Boobs…

Monday, October 25th during all regularly scheduled classes!

* WOD * Raffle * Give aways * 

Donate today and help CFHSV reach our fundraising goal and repeat as Alabama State Champions! Create your own fundraising page and join the team or donate to one of our other team members!

Or buy raffle tickets and make a donation on the day of the event!

And don’t forget to wear PINK!

15 responses to “Wednesday, October 20 2021”

  1. Nathaniel says:

    Only thing better than WB Sit ups are Partner Passing WB Sit ups! Suzanne M and Gayli make one heck of a team for Team WOD days. They’re both strong, skilled, and ready for anything which makes for an elite team of two. You two ladies ROCK!

  2. Mandee says:

    Two hard working athletes, showing up and showing out Team WOD style! Suzanne and Gayli are both incredibly consistent with their training and it shows through their continued gains in strength, skills and overall fitness. Two awesome ladies who certainly make an awesome team! Stay after it, you two! 🙂

  3. Courtney says:

    Two of my favorites!!! Every day is a good day when these chicks are in the gym. Great picture, keep killing if!

  4. Hal says:

    A. 1:22 🚴‍♂️

    B. 3+42 rx 👎👎

    C. Complete

  5. Bo says:

    A: 1:54 run
    B: 2+44 rx

  6. Eugene M. says:

    A: 1:58 🛶
    B: 5+32 Rx

  7. steve price says:

    Two great Ladies and athletes right there !!

  8. Regina says:

    Great picture of two great athletes who have been consistently putting in work and making gains for years! 💪

    3:42 row
    2+45 Rx

  9. duke says:

    2:40 on 600m run

  10. Alex says:

    1:52 Row
    5+38 Rx

  11. Kim G says:

    A. 2:44 run
    B. 2+11 rx arms and legs are toast

    I cannot overstate the physical strength, grit, and tenacity of these two ladies! They make one bad to the bone team and will dominate a partner wod any day of the week! I will always be thankful to Gayli for her encouragement when I was a newbie- way back in our 9:15 days! Despite the massive gap in our athletic abilities, she was never too proud to pull me in and then push me to the finish line!
    And my sweet Suzanne! I value her heart and friendship enormously! I also know to stay out of her way when the wod involves snatches, wbs, rowing, among many other things! She’s multitalented and always up for a challenge. I love you, friend!!