July 2025

Our workouts are now posted in our new software system, CHALK IT PRO! If you are a CFHSV member and haven’t yet registered in Chalk It Pro, click here! If you have any questions, email us today at [email protected]

**Tester/Leaderboard** 800m Run, 800m Row, or 2K Bike For Time For Time: (16 min cap) 200m Run/Row or 0.5K Bike 20 Pull-ups MRX Ring Rows 400m Run/Row or 1K Bike 30 Pull-ups MRX Ring Rows 800m Run/Row or 2K Bike 40 Pull-ups MRX Ring Rows Core & Guns Development: 3×10 Barbell Curls 3×10 L-Sit Hang

Hang Power Clean Build Up — E2MOM 10 – 7 – 5 – 3 – 2 – 1 – 1 “Double Up Elizabeth” by DB For Time: (21min cap) 63 Double Unders 21 Cleans 135/95 RX+155/105 MRX 95/65 21 Ring Dips MRX Bar Dips 45 Double Unders 15 Cleans *155/105 RX+185/125 MRX 115/75* 15 Ring

For Time: (50min cap) -1000m Run -1000m ROW / Ski Erg -600m Run -600m Ski Erg / Row -600m Run -50m Sled Push 335/225lbs Pro 445/335lbs -400m Run -150m Double KB/DB Farmer’s Carry 55/35lbs Pro 75/55 -400m Run -400m Ski Erg / Row -40m Burpee Broad Jumps -200m ROW / Ski Erg -200m Run -50m

Benchmark WOD “CHELSEA” Each min on the min for 30min: – 5 Pull-Ups MRX Ring Rows – 10 Push-Ups – 15 Air Squats *If athlete makes it to 30 min one rep per exercise will be added per minute (i.e. at min 31 the athlete will perform 6 pull-ups, 11 push-ups and 16 Air squats,

Snatch Build Up — E2MOM 10 – 7 – 5 – 3 – 2 – 1 – 1 “Flyin High” by DB For Time: (19min cap) 21 Hang Snatch 95/65lbs RX+115/75 MRX 75/55 100 Double Unders 1 Rope Climb 15′ MRX 10′ 15 Snatches 75 Double Unders 2 Rope Climbs 15′ MRX 1-15’ / 2-10’

Deadlift Build Up — E2MOM 10 – 7 – 5 – 3 – 2 – 1 – 1 21 – 15 – 9 – 6 – 3 Reps For Time: (16min cap) Deadlifts 225/155 RX+275/185 MRX 165/115lbs Dips (ring or bar). RX+ Strict (ring) MRX Parallette/Box Dips Core & Chest Development -2×15 Banded Push-ups -2×15

“Team Helen vs Team Karen” by DB For Time: (18min cap) Partner 1 = 1 Round of Helen -400m Run – 21 Kettlebell Swings – 12 Pull-ups MRX Ring Rows Partner 2 = Max Karen – WallBall Shots Partner 2 = 1 Round of Helen -400m Run – 21 Kettlebell Swings – 12 Pull-ups MRX

Split Jerk Build Up — E2MOM 10 – 7 – 5 – 3 – 2 – 1 – 1 “Unstitched” by DB 14min AMRAP: 7 Split Clean (alternating leg) 14 cal Row/Bike or 200m Run 7 Split Jerk (alternating leg) 49 Crossovers BB Wt = 135/95 RX+ 165/115 MRX 95/65 Handstand Walk Development 10 SeeSaw