[email protected]

“Power Jumping Liz” by DB 21-15-9 Reps For Time: Power Clean 135/95 RX+ 155/105 MRX 95/65lbs Box Jumps 24/20” RX+30/24 MRX 20/18” Ring Dips RX+ Ring Strict MRX Bar Dips Core & Grip Development 2 sets 10 Reps Barbell Sit-Up to Press 2 sets of 10 reps Plate Pinch Curls 2 sets 10 reps KB […]

Bench Press E3MOM 9 – 6 -3 -6 – Max Reps “Good Luck” by DB 5 Rounds For Time: 45 Double Unders15/10 Push-Ups RX+ Toes on Wallball15 Kettlebell Swings 24/16kgs RX+ 32/24 MRX 20/12kgs 15 WallBall Sit-Ups 20/14lbs MRX 20/10lbs Core Development 1min High Plank Hold 25 Band Pull-Aparts1min Low Plank Hold 15 Evil Wheels

Barbells For Boobs 2020 was a huge success thanks to the incredible generosity and support of our athletes! Thank you CFHSV for another great year that will undoubtedly make an immeasurable difference in the lives of many! **************************************************************************************** CONGRATULATIONS TO OUR RAFFLE WINNERS!!!! Bucket 1: 6 month Gold Membership!! JENN CLARKE!! Bucket 2: 65″ LG

For Max Load E2MOM x 14min 1 Split Jerk “Reverse JACKIE” For Time: 30 Pull-Ups50 Thrusters 45/35lbs 1000m Row or 2.5k Bike Flexibility Development 2x30sec Couch Stretch or Modified Couch 2x30sec Head to Floor Straddle Stretch 2x 30sec Banded Shoulder Stretches2x 30sec Pigeon/Swan/Piriformis Stretch 2x 30sec Chinese Splits 2x 30sec American Splits

“GRACE” For Time:30 Clean & Jerk 135/95lbs MRX 95/65 REST 5min “Grace on the GO” by DB For Time: 5 Over the Bar Burpees200m Run, Row or 0.5k Assault Bike 10 Deadlifts 135/95 MRX 95/65 5 Over the Bar Burpees200m Run, Row or 0.5k Assault Bike 10 Hang Cleans5 Over the Bar Burpees200m Run, Row or 0.5k Assault Bike 10 Shoulder

“KetlleBell Killed the Rocket Man” by DB For Time:10 KBS 24/16kgs RX+ 32/24kgs30 Goblet Squats 24/16kgs RX+ 32/24kgs 600m Rocket RUN/Row or 1.5km A-Bike15 KBS25 Goblet Squats500m Rocket ROW/Run or 1.2km A-Bike20 KBS 20 Goblet Squats400m Rocket RUN/Row or 1km A-Bike 25 KBS15 Goblet Squats300m Rocket ROW/Run or 0.7km A-Bike30 KBS10 Goblet Squats 200m Rocket

“TAYLOR” 4 Rounds For Time: 400m Run 5 Burpee Muscle-Ups (ring or bar) **Wear a 20/14lb Vest if able** U.S. Army Specialist David Wayne Taylor, 20, of Dixon, Kentucky, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, died in Kandahar province,

1 1/2 Bench Press E3MOM 5 Sets x 5 – 1 1/2reps 12min AMRAP: 3 Muscle-Ups (ring or bar) MRX Chest to Bar Pull-Ups6 Pull-Ups9 Push-Ups12 WallBall Shots 20/14lbs to 10/9′ MRX 20/10 to 9′ Core & Chest Development 25 DB/KB Renegade Rows25 DB/KB Bench Press25 Reverse Rower Tucks25 Band Pull Aparts Across Chest **********************************************************************CFHSV

Clean Build Up E2MOM 5 – 3 – 2 – 1 – 1 CF GAMES WOD (RX+) “Awful Annie” For Time: 50 – 40 – 30 – 20 – 10 – Double Unders– WallBallSit-Ups 20/14 MRX 14/10lbs 5 – 4 – 3 – 2 – 1– Clean 185/125 RX+275/185 MRX135/95 **********************************************************************CFHSV will be hosting Barbells

Differing Deadlifts Build Up E2MOM 10 Regular Deadlifts – 10 Sumo Deadlifts10 Left Arm & 10 Right Arm Kettlebell Suitcase Deadliftss 5 Regular Deadlifts – 5 Sumo Deadlifts5 Left Arm & 5 Right Arm Kettlebell Suitcase Deadlifts 21min AMRAP: 5 Sumo Deadlifts 275/185lbs RX+ 315/215 MRX 205/135 200m Run/Row/ 0.5k Assault Bike 10 Deadlifts or