Tempo Front Squat E3MOM 5 Sets X 3-6 Reps @ 50-75% 4 Speed Rounds For Time: (18min cap)5 Over Bar Burpees5 Power Cleans 115/75 RX+155/105 MRX

Bench Press & Dips (bar or ring) E2MOM Bench Press 10reps – Max Reps DipsBench Press 10reps – Max Reps DipsBench Press 10reps – Max Reps DipsBench

Clean & Jerk Build-Up E2MOM 1 – 1 – 1 – 1 – 1 – 1 – 1 13min AMRAP: 1 Ground to Overhead 155/105

Benchmark WOD “CHELSEA” Each min on the min for 30min: 5 Pull-Ups10 Push-Ups15 Air Squats*if athlete makes it to 30 min one rep per exercise

“KB Tabata Time” by DBFor Max Reps of Each Exercise: Tabata Russian Kettlebell Swings 40/32/24/20/16/12/8/6kg Rest 2 minute/rotate Tabata Goblet Lunges (alt legs) Rest 2

CrossFit GAMES Event 10 For Time: (30min cap) 30 Toes to Bar MRX 20 Toes to Bar 1.5-mile Run MRX 1mile Run 30 Toes to Bar

CrossFit GAMES Event 4 For Time: (20min cap) 10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 –

Tempo Deadlifts E3MOM5 Sets X 3-6 Reps @ 50-75% Continuously Running Clock for Reps: 0:00-2:00 200m Run/Row or 0.5k Bike Max KB Sumo Deadlift High Pull 2:00-3:00

For Time: (8min cap)1000m Row for LeaderBoard!* or 800m Run for LeaderBoard!* or 2.5km Bike*compare to 10 Oct 20* 4 Rounds For Time: (16min cap)24 Dumbbell Snatch (alt arm) 50/35lbs MRX

Tempo Back Squat E3MOM 5 Sets X 3-6 Reps @ 50-75% 4min AMRAP: 8 Front Squats 135/95 RX+165/115 MRX 95/65 4 Chest to Bar RX+4

Tempo Strict Press E3MOM5 Sets X 3-6 Reps @ 50-75% For Time: (22min cap)20 Handstand Push-Ups RX+Strict MRX2/4″ Rise / 5 WallWalks 400m Run/Row or 1k Bike20 Shoulder

“T” 5 Rounds For Time: (31min cap) 100-meter sprint 10 Squat Clean Thrusters 115/75 MRX 85/55 15 Kettlebell Swings 32/24kgs MRX 24/16kgs100-meter sprint REST 2min After

Air Force Birthday “JAG 28” For Time: (30min cap) Run 800 meters 28 Kettlebell Swings 32/24kgs MRX 24/16kgs28 Strict Pull-ups MRX Ring Rows28 Kettlebell Hang Clean

CrossFit GAMES Master’s Event 4 For Time: (28min cap)84/68 Calorie Bike/Row or 1200m Run42 Wallball Sit-ups RX+ WB GHD Sit-ups 20/14lbs MRX WB Sit-ups 20/10lbs42 Front Squats 100/70

“Funked Up Forties” by DB For Time: (40min cap) 40 Deadlifts 95/65 RX+115/75 MRX 75/5540 Burpee Box Jump/Step-Up 24/20″ RX30/24 40 Kettlebell Swings 24/16kgs RX+32/24 MRX

12min Build-up to a Max Thruster For Time: (25min cap) 210 Double Unders 21 Thrusters 95/65 RX+115/75 MRX 75/55lbs 21 Toes to Bar or 21 Wallball Sit-ups 20/14

Tempo Bench Press E3MOM 5 Sets X 3-6 Reps @ 50-75% 12min AMRAP: 9/6 Barbell Push-ups MRX Push-ups12 Hang Clean 135/95 RX+185/125 MRX 95/65 6

Sumo Deadlift or Deadlift Build-Up E2MOM 1 – 1 – 1 – 1 – 1 – 1 – 1 4 Rounds For Time: (20min cap)16 Sumo-Deadlifts 185/125 RX+225/155

“TAMA” For Time: (31min cap)800m One Arm Kettlebell Farmers Carry RX 32/24 MRX 24/16 31 Toes to Bar31 Push-Ups31 Front Squats 95/65 MRX 75/55400m One Arm

9min AMRAP: Buy-in – 1000m Run, Row or 2.5km Bike 9 Muscle-Ups (Ring or Bar) MRX Chest to Bar11 Over the Bar Burpees Rest 3min 11min AMRAP:

CrossFit GAMES Event 12 Build-Up to a Max Snatch E2MOM for 20 min CrossFit GAMES Event 9 21-15-9 Reps For Time: (10min cap) Bike or Row caloriesSnatch

Team WODs: In 2 Athlete teams WOD #1 “Rowing Showdown” **8min time cap** 1800m Row For Time (Rules = Athletes must use the same rower

Front Squat E2MOM 6 sets x 6 reps @ 60-70% 6 Min AMRAP: 12 Deadlifts 135/95 RX+165/115 MRX 95/65lbs 9 Barbell Push-Ups or 6 Handstand Push-Ups6 Front

Clean Build Up E2MOM 3 – 2 – 1 – 1 – 1 – 1 – 1 5 Rounds For Time: (20min cap)4 Cleans 165/115 RX+225/155

“Fight Gone Bad” 3 Rounds for Reps of: 1 Minute WallBall Shots 20/14lbs to 10’ MRX 20/10 to 9’ 1 Minute Sumo Deadlift High Pull

Snatch Build Up E2MOM 3 – 2 – 1 – 1 – 1 – 1 – 1 Isabel (power or squat) For Time: (15min cap) 30

21min AMRAP: 21 Calorie Row/Bike or 400m Run15 Burpee Box Jump Overs 24/20 RX+30/24”9 Wall Walks MRX 20/18”6 Front Squats 135/95 RX+165/115 MRX 95/65 3 Shoulder to

CrossFit GAMES Master’s Event 7 For Time: (21min cap) 15 Bar Muscle-Ups MRX 15 Chest to Bar 30/24 Calorie Row or Bike MRX 20/18 Calories 100 Double Unders

Overhead Squats E2MOM 5 sets x 10 reps @ 50-60% 3 Rounds For Time: (15min cap)200m Run/Row or 0.5k Bike24 Kettlebell Swings 24/16kgs RX+32/24 MRX 20/12kgs 12 WallBall

Bench Press E3MOM 10 – 5 – 5 – 20 *Going for 20rep max* 1 Round For Time: (18min cap)25/20 Barbell Push-ups MRX 20/15 Push-ups 20

“The Mighty Mile” by DB For Time: (40min cap) 600m Run or Row or 1.5km Bike60 WallBall Sit-Ups 20/14lbs MRX 20/10 30 Chest to Bar Pull-Ups MRX Pull-Ups15

HERO WOD “Barraza” 18min AMRAP: 200m Run9 Deadlifts 275/185lbs MRX 205/135 6 Burpee Bar Muscle-Ups MRX Burpee Chest to Bar **Compare to 22 May 16;

“Rev1 Filthy Fifties” For Time: (40min cap)50 Box Jumps 24/20″ MRX 20/18″50 Pull-ups MRX Jumping (wrist folds at bar) 50 Kettlebell Swings 24/16kgs MRX 20/12 50

14min AMRAP: Buy-in: 1200m RUN/Row or 3K Bike Then 14 Dumbbell Snatch (one arm/alt) 50/35lbs MRX 35/20 7 Toes to Bar Rest 3 Min 7 min

Push Jerk E2MOM 3 – 2 – 2 – 1 – 1 – 1 – 1 MainSite WOD 21 – 18 – 15 – 12

Team 4min Challenge =Max Russian KBS in 4min *One athlete Swings, one in Plank Position , once athlete sets KB on floor next athletes goes,

Back Squat E2MOM 6 sets x 6 reps @ 60-70% 6min AMRAP: 12 WallBall Shots 20/14lbs to 10/9’ MRX 20/10 to 9’ 12 WallBall Step-Ups

Bench Press E2MOM 6 set x 6 rep @ 60-70% 3 Rounds For Time: (18min cap) 50 Double Unders 25/20 Barbell Push-Ups MRX Push-Ups15 Hang Power

For Time: (35min cap) 1000m Run 10 Ground to Overhead 155/105 RX+ 185/125 MRX 115/75 16 Handstand Push-Ups or 8 WallWalks24 Pull-Ups MRX Ring Rows Rest 3min 600m

4 Rounds For Time: (28min cap)Run / Row 600m or Bike 1.5km 3 Snatch6 Overhead Squats 95/65 RX+135/95 MRX 75/5512 Lunges (Overhead, Front or Back Rack; alt legs)

Deadlift E2MOM 5 sets x 10 reps @ 50-60% 21 – 15 – 9 Reps For Time: (15min cap) Kettlebell Sumo Deadlift High Pull Kettlebell Swings

For Max Points/Reps 2min AMRAP: 200m Run/Row or 0.5k BikeMax Muscle-Ups (Ring or Bar) MRX Chest to Bar Pull-ups Rest 2min 2min AMRAP: 200m Run/Row or 0.5k Bike 1

Front Squats E2MOM 5 set x 10 rep @ 50-60% 12min AMRAP: 2 Power Clean 95/65lbs RX+115/75 MRX 75/55 4 Front Squats6 Front Rack Lunges

E2MOM Build Up Strict Press 3 – 2 – 1 Push Press 3 – 2 – 1 Shoulder to Overhead 3 – 2 – 1

For Time: (25min cap) 400m Run/Row or 1k Bike 50 Dumbbell Hang Snatch (25ea arm)400m Run/Row or 1k Bike50 Dumbbell Box Step-ups 24/20” MRX 20/18” 400m Run/Row or 1k Bike50 Dumbbell Thrusters

HERO WOD “JOSH” For Time: (16min cap) 21 Overhead Squats 95/65 MRX 75/55 42 Pull-ups MRX Ring Rows 15 Overhead Squats30 Pull-ups MRX Ring Rows 9

20min AMRAP: 12/10 Calorie Row/Bike or 200m Run 10 Deadlifts10 Over the Bar Burpees10 Wallball Sit-Ups or 10 Toes to Bar Wallballs = 20/14lbs MRX 20/10Barbell = 225/155 RX+275/185

Chipper For Time: (30min cap) 1200m Run/Row or 3k Bike 60 Kettlebell Swings 24/16kgs RX+32/24 MRX 20/12kgs 50/40 Barbell Push-Ups MRX Push-ups 40 Pull-Ups RX+ Chest to Bar

“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

Split Jerk E2MOM 3 – 2 – 2 – 1 – 1 – 1 – 1 3min AMRAP: 6 Split Push Press 135/95 RX+165/115 MRX

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

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

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

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

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.

Hang Power Snatch E2MOM 5 Hang Power Snatch – 4 Hang Power Snatch 3 Hang Power Snatch – 2 Hang Power Snatch 1 Hang Power

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

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

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

5min AMRAP: 5 Muscle-ups (ring or bar) OR 10 Chest to Bar Pull-ups 50 Double Unders OR 15 Box Jumps/Step-ups 24″/20″ rest 3 minutes 10min

For Time: (40min cap) 400m Run, Row or 1K Bike,Then,10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1

Overhead Squat Build Up 5×3 E3MOM **Building up to a 3RM** “NANCY” 5 Rounds For Time: (21min cap) 400m Run 15 Overhead Squats 95/65 MRX

Bench Press E3MOM 10 – 5 – 10 – 5 – 15 8min AMRAP: 4 Sumo Deadlift High Pull 95/65 RX+115/75 MRX 75/55 6 Push

2 Rounds For Time: (25min cap)15 Muscle-Ups MRX 15 Chest to Bar / 2nd Round 15 Dips 30 Calorie Row/Bike or 600m Run50 Wallball Shots 20/14 to 10/9’

2min AMRAP: 5 Power Cleans 95/65 RX+115/75 MRX 75/55 5 Over the Bar Burpees Rest 2min 2min AMRAP: 10 Thrusters 5 Toes to Bar Rest

Deadlift Build Up 5×3 E3MOM **Building up to a 3RM** 20min AMRAP: 60 Double Unders30 Russian Kettlebell Swings 24/16 RX+32/24 MRX20/12 15 Box Jump Over

“LOREDO” 6 Rounds For Time: (45min cap) 24 Squats 24 Push-ups24 Walking lunge steps 400m Run U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, Texas,

5 Rounds For Time: (35min cap) 10 Hang Cleans 135/95 RX+165/115 50 Double Unders MRX 95/65 20 Pull-ups RX+ Chest to Bar MRX Ring Rows 400m

5 Rounds For Time: (40min cap)20 Wallball Shots 20/14 to 10/9’ MRX 20/10 to 9′20 Sumo Deadlift High Pull 75/55 MRX 65/4520 Box Jumps 24/20 MRX

Squat Build Up E2MOM Overhead Squat 5 – 3 – 1 Front Squats 4 – 2 – 1Back Squats 3 – 2 – 1*Build up

Push Press Build Up 5×3 E3MOM **Building up to a 3RM** 6min AMRAP: 6 Handstand Push-Ups RX+ 6/4” deficit MRX 2/4” rise6 Toes to Bar6

Hang Snatch Build Up E2MOM 3 – 3 – 2 – 2 – 1 – 1 – 1 For Time: (20min cap) 200m Run 20 Hang

“BARBARA” 5 rounds, each for time of: (40min cap) 20 Pull-ups (chin over bar)30 Push-ups (strict)40 Sit-ups (abmat, anchored) 50 Squats (to wallball okay) Rest exactly

“DONNY” 21 – 15 – 9 – 9 – 15 – 21 Reps for time: (21min cap) Deadlift 225/155 MRX 185/125Burpees (regular with 1 inch jump)

For Time: (40min cap)60 Wallball Shots 20/14 to 10/9’ MRX 20/10 to 9’60 Double Unders6 Squat Cleans 155/105 RX+185/125 MRX 115/75 200m Run 50 Toes to

Split Jerk Build Up E2MOM 1 – 1 – 1 – 1 – 1 – 1 – 1 For Time: (18min cap)800m Run, Row or 2K Bike21 Shoulder

Sumo Deadlift Build Up 5×3 E3MOM **Building Up to a 3RM** 5min AMRAP: 7 Sumo Deadlift High Pull 95/65 RX+115/75 MRX 75/5514 Box Jumps 24/20

We are beyond excited to announce that CrossFit Huntsville athlete LJ Ray has qualified to compete at the 2021 No Bull CrossFit Games! LJ will

Bench Press Build Up 5×3 E3MOM **Building Up to a 3RM** “OMAR” For Time: (22min cap)10 Thrusters 95/65 MRX 75/5515 Bar Facing Burpees20 Thrusters25 Bar Facing

15 min to achieve a 1RM Front Squat 21 – 15 – 9 Reps For Time: (18min cap) Hang Squat Clean 135/95 RX+155/105 MRX 95/65

“ABBATE” For Time: (40min cap)1 Mile Run21 Clean & Jerks 155/105 MRX 115/75 800m Run21 Clean & Jerks1 Mile Run U.S. Marine Corps Sergeant Matthew T.

“The Running Chipper” by DB For Time: (40min cap) 200m Run 10 Muscle-Ups Bar or Ring MRX Burpee Chest to Bar 200m Run20 Kettlebell Goblet Squats400m Run 30

15 min to achieve a 10RM Deadlift 3 Rounds For Time: (15min cap)5 Deadlifts 225/155 RX+275/185 MRX185/125 10 Barbell Push-ups MRX Push-ups15 Wallball Sit-ups 20/14 MRX

Hang Clean & Jerk Build Up E2MOM 4 – 3 – 2 – 1 – 1 – 1 3min AMRAP: 10 Hang Clean & Jerks

30min AMRAP: 60 Double Unders30 Dumbbell Snatch, (alt) 50/35 MRX 35/20 20 Toes to Bar10 Power Snatch 115/75 RX+135/95 MRX95/65 Rest 1min after each round

15 min to achieve a 1RM Back Squat 6min AMRAP:10 Chest to Bar Pull-Ups or 5 Bar Muscle-Ups MRX Pull-ups5 Overhead Squats 95/65 RX+115/75 MRX 75/55 10

All classes are canceled. Happy Independence Day, CrossFit Huntsville! ********************************************************************* 4th of July Weekend Schedule Saturday, 7/3: All regular classes, OPEN GYM CANCELED Sunday, 7/4:

All classes are canceled. Happy Independence Day, CrossFit Huntsville! ********************************************************************* 4th of July Weekend Schedule Saturday, 7/3: All regular classes, OPEN GYM CANCELED Sunday, 7/4:

“EVA vs KELLY” by DB For Time: (30min cap) 800m Run 30 Kettlebell Swings 24/16 RX+ 32/24 MRX 20/12 30 Pull-ups MRX Ring Rows Rest 2min

15 min to achieve a 10RM Front Squat 10min Ascending AMRAP: 2 Squat Clean Thrusters 135/95 RX+ 155/105 MRX 95/652 Over the Bar Burpees2 Chest

1 Power Snatch to 1 Hang Power Snatch E2MOM x 3 sets1 Power Snatch E2MOM x 3 sets1 Hang Power Snatch E2MOM x 3 sets

15min to Achieve a Max Distance Handstand Walk MainSite WOD 5 x 3min AMRAP: 200m Run with WallBall 20/14lbs MRX 20/10 Max Reps WallBall Shots

15min to Achieve a 5 RM Hang Clean 6min AMRAP: 3 Muscle-Ups (ring or bar) MRX 3 Chest to Bar6 Barbell Push-ups MRX Push-ups9 Hang

10min to Achieve a 10 RM Strict Press For Time: (20min cap) 20 Burpee Box Jumps Then 5 – 10 – 15 – 20 Reps of:

“Aerobic Annie” by DB For Time: (30min cap) 500m Row or 1.2km Bike50 Double Unders50 Military Anchored Sit-ups RX+ 50 GHD 400m Run or 1km Bike40 Double Unders40 Military Anchored

15min to Achieve a Max Height Box Jump “An AMRAP Chipper” by DB 3min AMRAP: 12 WallBall Shots 20/14lbs to 10/9’ MRX 20/10 to 9’

15min to Achieve a 1 RM DeadLift 7min AMRAP: 14 Calorie Row or Bike7 Deadlifts4 Over the Bar Burpees Rest 3min 7min AMRAP: 14 Calorie Row or Bike14 Russian

Push Jerk E2MOM 3 – 3 – 2 – 2 – 1 – 1 – 1 For Time: (13min cap)10 Strict Press 95/65 RX+135/95 MRX 75/55

20min to Achieve a 20 RM Back Squat For Time: (14min cap) 200m Run /Row or 0.5km Bike Then 2 – 4 – 6 – 8 – 10