Happy Independence Day CFHSV! All classes are canceled. Have a safe and happy 4th!

Deadlifts and Sumo Deadlifts E2:30MOM 5 Deadlifts – 5 Sumo Deadlifts – 4 Deadlifts – 4 Sumo Deadlifts – 1/2 Deadlifts – 1/2 Sumo Deadlifts

Hang Snatch (Power or Squat) E2MOM 5 – 1 – 4 – 1 – 3 – 1 – 2 – 1 11min AMRAP: 50 Doubles or 200m

Power Cleans to Front Squats & Squat Cleans to Hang Squat Cleans E2MOM 3 Power Clean to 3 Front Squat2 Squat Clean to 2 Hang

HERO WOD “MARSTON” 20min AMRAP: 1 Deadlift 405/265 MRX 315/215 10 Toes to Bar15 Bar Facing Burpees Special Warfare Operator 1st Class William Blake Marston,

Max Unbroken WallBalls = 20/14lbs to 10/9′ MRX 20/10 to 9′ In Groups of 2; 1 person shoots one counts, switch! For Time:600m Run, Row or 1.5km

“A CrossFitter’s Climb” by DB 3min AMRAP: 7 Hang Power Snatch 115/75 RX+135/95 MRX 95/65 7 Toes to Bar Rest 2min / Add Weight 3min

Push Press E3MOM 5 – 5 – 4 – 4 – 1 3 Rounds For Time:25 Russian Kettlebell Swings 24/16kgs RX+ 32/24 MRX 20/12 10

“Runner’s Mile vs Lifter’s Mile” by DB For Time: 400m Run – Rest 1 min 200m Run – Rest 1 min 400m Run – Rest

Back Squat E3MOM 6 – 5 – 5 -1/2 – Max Reps 8min AMRAP: 45 Thrusters 95/65 MRX 75/55 45 Toes to Bar45 Cleans45 Chest

Snatch Build Up E2MOM 3 Power Snatch – 3 Hang Snatch – 3 Squat Snatch 2 Power Snatch – 2 Hang Snatch – 2 Squat

“NATE” 20min AMRAP: 2 Muscle-Ups (Ring) MRX Burpee Chest to Bar Pull-Ups 4 Handstand Push-Ups MRX 2/4″ rise8 Kettlebell Swings 32/24kgs MRX 24/12kgs In honor

“KELLY” 5 Rounds For Time: 400m Run30 Box Jumps 24/20″ 30 WallBalls 20/14lbs to 10′ CFHSV Running & Endurance WOD: 3 rounds of: 1 mile

“Summer Solstice Chipper” by DB For Time: 21 Deadlifts 95/65 RX+ 115/75 MRX 75/55 21 Barbell Push-Ups MRX Push-Ups21 American Kettlebell Swings 24/16kgs RX+ 32/24

Deadlift E3MOM 6 – 5 – 5 -1/2 – Max Reps For Time: 21 Deadlifts 275/185 RX+ 315/215 MRX 205/135 9 Muscle-Ups (bar) MRX Burpee

“Two Steppin”by DB For Time: P1 RUN 200m – P2 11 Kettlebell Goblet Step-Ups P2 RUN 200m – P1 11 Kettlebell Goblet Step-Ups P1 Row

Bench Press E3MOM 6 – 5 – 5 -1/2 – Max Reps 7min AMRAP: 7 Sumo Deadlift High Pull 95/657 Hang Power Snatch 95/65**At Start

Happy Father’s Day! All classes are closed today. Have a wonderful Father’s Day!

For Time:5 Hang Power Clean 115/75 RX+ 135/95 MRX 95/65 5 Bar Facing Burpees200m Row or Run or 0.5k Assault Bike10 Power Clean10 Bar Facing Burpees400m Run or Row or 1k Assault Bike

Celebrate The Army’s Birthday and Flag Day! “DAE HAN” 3 Rounds For Time:800m Run w/ 24/16kg KB MRX 20/12 KB 3 Rope Climbs 15′ MRX

Split Push Press & Split Jerk Build Up E2MOM 4 Split Push Press – 3 Split Jerk (alt feet) 3 Split Push Press – 2

Front Squat E3MOM 5 – 5 – 4 – 4 – 1 10min AMRAP: 10 Power Clean 115/75 RX+ 135/95 MRX 95/65 10 Over Bar

Strict Press E3MOM 5 – 5 – 4 – 4 – 1 For Time: 5 Rounds For Time: 4 Muscle-Ups (ring) MRX 4 Chest to

HERO WOD “COLLIN” 6 Rounds For Time:400m Sandbag/KettleBell Carry 50/35lbs 24/16kgs MRX 20/12kgs 12 Push Press 115/75 MRX 75/5512 Box Jumps 24/20″ MRX 20/18 12

With a Continuously Running Clock 0:00-2:00 Run 200m to Max Toes to Bar 2:00-3:00 REST3:00-6:00 Run 400m to Max One Arm Russian Kettlebell Swings (switch

Hang Power Clean Build Up E2MOM 4 – 3 – 2 – 1 – 1 “Nasty Girls” 3 Rounds For Time: 50 Air Squats7 Muscle-Ups10

“Team D-Day” by DB For Time: P1 & P2 – 1900m Row to Beach & 44 Burpees (one Rows one Works on Burpees) P1 & P2

It’s official! Paul McCrary will be making his third trip to the CrossFit Games in the last four years. What makes this year so unique

Bench Press E3MOM 5 – 5 – 4 – 4 – 1 For Time:21 Russian Kettlebell Swings 24/16 RX+32/24 MRX 20/12 15 Hand Release Push-Ups

Back Squat E3MOM 5 – 5 – 4 – 4 – 1 For Time:25 Pull-Ups25 WallBall Shots 20/14 to 10/9′ MRX 20/10 to 9′ 1000m

Snatch E2MOM 4 – 3 – 2 – 2 – 1 – 1 – 1 “Randisabelly” For Time: 30 Power Snatches 75/55lbs MRX 65/45 15

For Time: 200m Run10 Power Cleans 115/75 RX+135/95 MRX 95/6510 Chest to Bar Pull-Ups200m Run10 Handstand Push-Ups10 Shoulder to Overhead400m Run20 Power Cleans20 Pull-Ups400m Run20

Max Unbroken Handstand Push-Ups (3min)Rest 2minMax Unbroken Dips (ring or bar) (3min) Rest 2min Max Unbroken Push-Ups (3min) 3 Rounds For Time: 4 Over Bar

Max Unbroken Muscle-Ups (3min) Rest 2minMax Unbroken Chest to Bar Pull-Ups (3min) Rest 2minMax Unbroken Pull-Ups (3min) 8min AMRAP: 8 Sumo Deadlift High Pulls 95/65

Front Squats & Thrusters E2:30MOM 5 Front Squats – 5 Thrusters 3 Front Squats – 3 Thrusters 1 Front Squat – 1 ThrusterMain Site WOD

E3MOM Build Up 6 Deadlifts to 5 Hang Power Cleans to 4 Shoulder to Overhead 5 Deadlifts to 4 Hang Power Cleans to 3 Shoulder

“MURPH” For Time: 1 Mile Run100 Pull-Ups200 Push-ups300 Squats1 Mile Run*Partition the pull-ups, push-ups, and squats as needed. **RX+ 20/14lb Weight Vest In memory of

All classes are canceled. Join us tomorrow to celebrate Memorial Day! +++++++++++++++++++++++++++++++++++++ Monday, May 27th: “MURPH” at 9AM ~arrive early to warm up on your

For Time: 200m Run2 Rounds of Cindy 1 Round of DT 400m Run4 Rounds of Cindy 2 Rounds of DT 200m Run2 Rounds of Cindy

“TEAM Super Sixties” For Time:60 Alternating Box Jumps 24/20″ RX+ 30/24″ MRX 20/18″ 60 Pull-ups RX+Chest to Bar Pull-Ups (1 Hangs from bar, 1 completes

It is with heavy hearts that we share the news of the passing of our friend and fellow CrossFit Huntsville athlete Linda Anthony. Linda and

Power Clean to Shoulder to Overhead Pyramids E2:30MOM 6 – 3 – 6 3 – 1 – 3 For Time:21 Power Clean 115/75 RX+ 135/95

Back Squat Pyramids E2:30MOM 7 – 5 – 7 4 – 2 – 4 6min AMRAP: 6 Hang Squat Cleans 135/95 RX+ 155/105 MRX 95/65

Bench Press Pyramids E2:30MOM 7 – 5 – 7 4 – 2 – 4 12min AMRAP: 12/10 Barbell Push-Ups9 Power Snatch 95/65 RX+115/75 MRX75/55 6

HERO WOD “SCOTTY” 11min AMRAP: 5 Deadlifts 315/215 MRX 255/175 18 WallBall Shots 20/14 to 10′ MRX 20/10 to 9′ 17 Over Bar Burpees Core

“Murph’s Madness” by DB For Time: Run 800m *2 Rounds of:10 Pull-ups – 15 Push-ups – 20 Air Squats Run 400m*3 Rounds of: 5 Pull-ups

5 Rounds For Time with Increasing Loads: 7 Hang Cleans7 Shoulder to Overhead49 Double Unders or 14 Box Jumps 30/24″ MRX 24/20″ Rest 3min after each round/

Team Row or Assault Bike Races For Time: (P1) 30/25cals – (P2) 30/25cals –(P1) 25/20cals – (P2) 25/20cals –(P1) 20/15cals – (P2) 20/15cals –(P1) 15/12cals – (P2)

Push Press to Split Jerk E3MOM 6 Push Press to 3 Split Jerk 4 Push Press to 2 Split Jerk 2 Push Press to 1

Hang Squat Clean & Muscle-Ups (bar or ring) E2MOM 6 Hang Squat Cleans – 2 Muscle-Ups4 Hang Squat Cleans – 4 Muscle-Ups2 Hang Squat Cleans

Thrusters & Power Snatch Build Up E2MOM 3 Thrusters – 3 Power Snatch 2 Thrusters – 2 Power Snatch 1 Thruster – 1 Power Snatch

All classes are canceled in observance of Mother’s Day. Happy Mother’s Day CFHSV!

For Time:200m Run20 WallBall Shots 20/14 to 10/9′ MRX 20/10 to 9′ 10 Burpee Box Jumps 24/20″ MRX 20/18″ 400m Row or 1km Assault Bike30 WallBall Sit-Ups

DeadLifts & Rope Climbs or Strict Pull-Ups E2MOM 7 DeadLifts – 1 Rope Climb or 5 Pull-Ups 6 DeadLifts – 2 Rope Climbs or 10 Pull-Ups 5 DeadLifts –

Power Clean & Bench Press Alternating Lifts E2MOM Built Up *Touch and Go multiple rep sets* 8 Power Clean – 5 Power Clean – 3

Overhead Squats to Overhead Lunges (stationary) E3MOM 7 Overhead Squats to 6 Overhead Lunges 5 Overhead Squats to 4 Overhead Lunges 3 Overhead Squats to

“CrossFit Total with a Twist” 15min to Achieve a Max Back Squat 15min to Achieve a Max Bench Press 15min to Achieve a Max Deadlift

“Gymnasty XXX” by DB For Time: 10 Burpee Toes to Bar15 Knees to Elbow30 WallBall Sit-Ups 20/14lbs MRX 14/1015 Handstand Push-Ups RX+ Strict30 Dips RX+

“Michael meets Karen” by DB 3 Rounds For Time Run 800 meters33 Hip or Back Extensions or combination of Hip/Back Extensions 33 WallBall Shots 20/14lbs to 10/9″ MRX 20/10

“Rogue One” by DB For Time:21 Light Saber Sumo Deadlift High Pulls 24/16kgs RX+ 32/24 MRX 20/12 21 Jedha Moon Step Ups 24/20″ MRX 20/18

Strict Press to Push Press E3MOM 7 Strict Press to 6 Push Press 6 Strict Press to 5 Push Press 5 Strict Press to 4

Squat Cleans to Hang Squat Cleans E3MOM (TNG, hands stay on bar)5 Squat Cleans to 4 Hang Squat Cleans 4 Squat Cleans to 3 Hang Squat

Power Snatch to Hang Power Snatch E3MOM (TNG, hands stay on bar)5 Power Snatch to 4 Hang Power Snatch 4 Power Snatch to 3 Hang Power

“Team Seven” 28min AMRAP:Partner A = 7 Handstand Push-Ups MRX 2/4″ rise Partner B = 7 Thrusters 135/95lbs MRX 95/65 Partner A = 7 Knees

Bench Press build up for 20 Rep Max E3MOM 5/10 – 5 – 2 – 1 – 20rep max attempt “What Goes Up Must Come

“JACKIE” For Time: 1000m Row50 Thrusters 45/35lbs 30 Pull-ups

Randy For Time:75 Power Snatches 75/55lbs MRX 65/45 OR Isabel (power or squat) For Time: 30 Snatches 135/95lbs MRX 95/65 OR For Time: 100 DB/KB

SumoDeadlift E3MOM 9 – 7 – 5 – 4 – Max Reps 21-15-9 Reps For Time of: Sumo Deadlifts 225/155 RX+ 275/185 MRX 185/125 Kettlebell

Team WOD: In 2 Athlete teams: In Order For Time: 60 Calorie Assault Bike or Row (non-working partner in bottom of Kettlebell Goblet Squat)60 Power Clean (non-working

Back Squats 2 Rep Build Up E2MOM 2 – 2 – 2 – 2 – 2 – 2 – 2 3 Sprint Rounds For Time:

Tester “Fast 50’s” by DB For Time:50 Pull-Ups or 50 Chest to Bar Pull-ups Rest 2min 50 Handstand Push-Ups or 50 Hand Release Push-Ups Rest 2min 50 Bodyweight/75% BW

For Time: 800m Sprint Push Press to Split Jerks E2MOM 4 Push Press to 3 Split Jerks 3 Push Press to 2 Split Jerks 2

HAPPY EASTER CrossFit Huntsville! All classes are canceled in observance of Easter.

“Tabata Today” by DB For Max Reps of Each Exercise: Tabata Russian Kettlebell Swings 88/70/55/45/35/25lbs Rest 2 minute/rotate Tabata Push Press 55/45 75/55 95/65 115/75

Bench Press E2:30MOM 15- 10 – 5 – 2 – 1 – 1 Master Qualifier Event 3 2018 20min AMRAP: 50 WallBall Shots100 Double Unders50ft

Weakness Work/Progression/StrengthTraining *Athlete makes 3 choices based on greatest weaknesses, with a rest/adjustment on 4th min Alternating EMOM for 28 minutes 1-2 Rope Climb w/feet

Hang Power Snatch Build Up E2MOM 3 – 2 – 1 – 1 – 1 WOD 5 Sprint Rounds w/ Decreasing Rest Times3 Burpee Pull-ups

Build Up to a 2RM Bear Complex E3MOM x 5 Sets (1 rep of the following in order) 1 Power Clean to 1 Front Squat or 1

Squat Snatch E2MOM 2 – 2 – 2 – 1 – 1 – 1 – 1 “Tax Collector Cindy & the IRS” 20min AMRAP: 1

Hero WOD “KALSU” For Time:100 Thrusters 135/95lbs MRX 95/65 **Start with/At the beginning of every minute perform 5 burpees, for the rest of the minute

Power Clean Build Up E2MOM 5 – 4 – 3 – 2 – 1 – 1 – 1 Master Qualifier Event 2 2018 4 Rounds

Strict Press & Push Press & Split Jerks E2MOM 7 Strict Press – 5 Push Press – 3 Split Jerks – 5 Strict Press –

“30/30 Chipper” 30sec work – 30sec rest – 30 work – 30 rest For Total Reps: Overhead Plate Lunges (alt/stationary) 45/35lbs RX+ 55/45 MRX 35/15

Back Squat & Front Squat & Overhead Squat E3MOM 9 Back Squats – 7 Front Squats – 5 Overhead Squats – 4 Overhead Squats –

For Time: 200m Run10 Kettlebell Swings 24/16kgs RX+ 32/24 MRX 20/12 200m ROW or 0.5km Assault Bike10 WallBall Sit-Ups 20/14/10lbs 5 WallBall Shots 20/14lbs to 10/9′ MRX

4 Rounds For Time with Increasing Loads: 20 Deadlifts15 Barbell Push-ups10 Hang Squat Clean5 Shoulder to 0verhead1 Rope Climb 15′ RX+ Legless MRX 10′ Rest

Athletes Choice Day WOD #1 30 Muscle-Ups for Time (Ring or Bar) OR WOD #25km ROW for Time OR WOD #3 300FY = 300cal on

Power Clean and Hang Power Clean Build Up E2MOM 6 Power Cleans – 5 Hang Power Cleans 4 Power Cleans – 3 Hang Power Cleans

Thruster Build Up (from floor) E2MOM 6 – 4 – 3 – 2 – 1 – 1 Master Qualifier Event 1 2018 For Time: 4

“TeamMate LumberJack 20” For Time: Part A ROW 200m Part B Run 200m 20 Alternating Deadlifts 275/185lbs MRX 225/155 Part A Run 200m Part B

Back Squat E3MOM 9 – 7 – 5 – Max reps – Max Reps 6min AMRAP: 6 Sumo Deadlift High Pull 95/65 RX+ 115/75 MRX

Bench Press E3MOM 9 – 7 – 5 – Max reps – Max Reps 2 Rounds For Time: 400m Run 10 Handstand Push-Ups RX+ Strict

Hang Clean Build Up E2MOM 6 – 4 – 2 – 1 – 1 “A Fool’s CHOICE” by DB 5 Rounds For Time: 10 Back

“JT” 21 – 15 – 9 Reps for time of: Handstand Push-UpsRing Dips MRX Bar DipsPush-Ups In honor of Petty Officer 1st Class Jeff Taylor,

Death by Bodyweight DeadLift and WallBalls 9min EMOM Min 1 = 10 BW/75% DeadliftMin 2 = 10 WallBall 20/14 to 10/9′ MRX 20/10 to 9′

Bench Press1min AMRAP 95/65lb or 75/55 (P1) – Rest 1min – 1min AMRAP (P2) Rest 1min 1min AMRAP 115/75 or 95/65 (P1) – Rest 1min – 1min AMRAP (P2)

Hang Power Snatch and Hang Squat Snatch E2MOM3 Hang Power Snatch – 3 Hang Squat Snatch 2 Hang Power Snatch – 2 Hang Squat Snatch

“Beehive Burpees” by DB For Time: Run 200m1 Rope Climb 15′ MRX 10′5 Box Jumps 24/20 RX+ 30/24 MRX 20/18″ 5 Muscle-Ups5 Burpee Muscle-UpsRow 500m or Assault

Power Clean and Shoulder to Overhead Build Up E2MOM 4 Power Cleans – 4 Shoulder to Overhead 3 Power Cleans – 3 Shoulder to Overhead2