August 2021

“Nasty Girls” 3 Rounds For Time: (21min cap) 50 Air Squats 7 Muscle-Ups MRX Burpee Chest to Bar Pull-Ups10 Hang Power Cleans 135/95lbs MRX 95/65 OR “Nasty Girls V2” 3 Rounds For Time: (21min cap)50 One-Legged Squats, alternating (Pistols)7 Muscle-Ups10 Hang Power Cleans 175/115lbs MRX 135/95 *compare to 12 June 2020, 7 June 2019, 12 May 2018, […]

Back Squat E2MOM 5 sets x 10 reps @ 50-60% 6min AMRAP: 12 Front Squats 95/65 RX+135/95 MRX 75/55 6 Handstand Push-Ups or 9 Push Press MRX 2/4” rise REST 3min 6min AMRAP: 12 Lunges 95/65 RX+135/95 MRX 75/556 Toes to Bar or 9 WallBall Sit-ups 20/14lbs MRX 20/10 *On lunges Overhead, back or front rack, alt legs, stationary*

Sumo-Deadift E2MOM 5 sets x 10 reps @ 50-60% For Time: (16min cap)21 Sumo Deadlifts600m Run/Row or 1.5k Bike3 Rope Climbs 15′ MRX 3×10’ or 2×15 15 Deadlifts 400m Run/Row or 1k Bike2 Rope Climbs MRX 2×10 or 1×15’ 9 Sumo Deadlift High Pull200m Run/Row or 1k Bike1 Rope Climb MRX 2×10 or 1×15’ 6 Hang Clean Barbell = 115/75 RX+135/95 MRX 95/65 Core Development 16 Reverse Rower

4 Rounds For Time: (16min cap)20 Calorie Row/Bike or Run 400 meters10 Pull-Ups MRX Ring Rows20 Dumbbell Snatch (one arm, alt) 50/35lbs MRX35/20 Core Development 1min High Plank Hold20 Hollow Rocks1min Right Side Low Plank Hold 20 Hollow Rocks1min Left Side Low Plank Hold 20 Hollow Rocks1min Low Plank Hold

Congratulations to CFHSV athlete LJ Ray for an incredible performance at the 2021 NOBULL CrossFit Games! LJ placed 15th worldwide in the Women’s 50-54 division. She represented herself, her family and our entire CrossFit Huntsville community in a way that made us all so proud, and she did so on the biggest stage in our

15min Build-up to a Max Cluster of : 3 Deadlifts to 2 Hang Cleans to 1 Shoulder to Overhead “Devilish DT” by DB 5 Rounds For Time: (20min cap) 12 Deadlifts 155/105lbs MRX 125/85 3 Over the Bar Burpees9 Hang Power Cleans3 Over the Bar Burpees 6 Push Jerks3 Over the Bar Burpees Rest 1 minute

Hang Power Snatch E2MOM 5 Hang Power Snatch – 4 Hang Power Snatch 3 Hang Power Snatch – 2 Hang Power Snatch 1 Hang Power Snatch – 1 Hang Power Snatch 4 Rounds For Time: (16min cap) 48 Double Unders 12 Hang Power Snatch 115/75 RX+135/95 MRX 95/65 *Penalty of 3 Over Bar Burpees every time

12min Build-up to a Max Squat Clean HERO WOD “JORGE” For Time: (24min cap)30 WallBall Sit-ups 20/14lbs MRX 20/10 15 Squat Cleans 155/105 MRX 115/75 24 WallBall Sit-ups12 Squat Cleans18 WallBall Sit-ups9 Squat Cleans12 WallBall Sit-ups6 Squat Cleans6 WallBall Sit-ups3 Squat Cleans **compare to 2 Aug 2020 & 4 Aug 2019 ** U.S. Coast Guard Chief

Bench Press E2MOM 5 set x 10 reps @ 50-60% 12min AMRAP 3 Handstand Push-Ups MRX 1 Wall Walk6 Barbell Push-Ups MRX Push-ups9 Shoulder to Overhead 95/65 RX+115/75 MRX 75/5512 Box Jumps/Step-Ups 24/20″ RX+30/24″ MRX 20/18 Core Development 1min High Plank Hold1min Hip Extension Hold24 Back Extensions1min Bird Dog Plank Hold (30sec L arm R

First and foremost, offers the best value for your money, compared to any other type of gym. The primary reason is that we are locally owned and operated, and the goal of the members of our community-based gym is to provide help, support, and encouragement for each other. You’ll find the environment more welcoming and