Back Squat E3MOM

8 reps at 70% - 7 reps at 75% - 6 reps at 80% - 5 reps at 85% - Max reps at 70%

3 Sprint Rounds For Time: (20min cap)

200m Run/Row or 0.5k Bike
20 Pull-up MRX Ring Row
30 Push-up
40 Barbell Squat 45/35 MRX 35/15lbs

REST 2min after each round

Core & Squat Development

10 Right Leg Pistols
10 Evil Wheels
10 Left Leg Pistols
15 Barbell Sit-Up to Press

15 Barbell Kang Squats

20 Hip Extensions

20 Skater Squats (10ea)
25 Butterfly Sit-ups
1min Wall Iron Chair Sit Holding 15/10lb plate



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Saturday, May 13th

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23 responses to "Wednesday, May 10 2023"

James B
James B says:

May 9, 2023 at 8:15 pm

Santiago is a beast
KCooper says:

May 9, 2023 at 8:58 pm

Santi right on brand killing a WOD and looking good while doing it 🔥
So many reasons I love him, but his big heart is at the top. He’s always thinking about how he can uplift and & encourage others and expects nothing in return. I’m so lucky to consider him one of my closest friends. Never change Santiago 🥰
Mandee says:

May 9, 2023 at 9:55 pm

Heck yeah, look at that stud! Santiago is an impressive athlete who is so much fun to watch. He’s full throttle from the word “go” and will sell out from the first rep, even if he has to crawl across the finish line. He is so strong and powerful, but he also moves beautifully on the rig and has a top notch engine too. He’s everybody’s favorite and rightfully so — he’s full of positive energy, a master of friendly banter, a loyal friend and a CrossFit enthusiast. It doesn’t get any better than this dude! Way to be, Santiago! 😄
Hunter Drinkard
Hunter Drinkard says:

May 10, 2023 at 6:08 am

That’s my best friend looking like the beast he is!! Santiago is a total machine and gives every WOD 110%. He is one of the kindest people you will ever meet and he continually pushes me to be a better athlete and person. I’m so thankful to have met him at CFHSV a little over two years ago - I don’t know what I would do without him!!
Hal says:

May 10, 2023 at 7:36 am

I’m in Santiago’s fan club.

A. 225-245-255-285-225
B. 2+36 rx🚴‍♂️
C. Complete

BTW, Alex & Cherokee, that was strong on the 🚣‍♂️ yesterday. 💪💪
Justin says:

May 10, 2023 at 8:49 am

Bad dude
15:52 rx bike
Nathaniel says:

May 10, 2023 at 11:01 am

Santiago is a one of a kind athlete who can hit the nitro button any time. He can cycle weight as fast as humanly possible and it’s incredible to watch. But he’s not just a one trick pony either. He’s strong as an ox and has the skills to put it all together. Santiago is also a one of a kind person that has the unique ability to make everyone feel like they’re his only friend. His enthusiasm for CrossFit and life in general is contagious and you’re lucky if you get to share some of your day with him. Keep reppin Santiago!
Duke says:

May 10, 2023 at 12:01 pm

18:29 scaled
Champ says:

May 10, 2023 at 12:17 pm

2+64 (13 back squats) run
Champ says:

May 10, 2023 at 2:52 pm

Champ thought Duke went rx?
Bo says:

May 10, 2023 at 3:30 pm

Santiago is on a different level.

19:36 rx (run)
Mac says:

May 10, 2023 at 5:23 pm


18:44 rx row
Regina says:

May 10, 2023 at 5:41 pm

I'm always happy to see Santiago - he is an incredible athlete but he always has time to share a laugh, too. He brings a lot of fun and positive energy every time he walks through those garage doors 😊

[email protected]
2+40 Rx, run
Alex says:

May 10, 2023 at 5:51 pm

Santiago is a monster athlete with an infectious presence. If you haven’t yet had the pleasure of sharing a class with him, it should be on your list; he can put on a show no matter the WOD!

14:35 Rx (run)
BradleyNotReadyFor415Heat says:

May 10, 2023 at 5:53 pm

A. 225(8)-275(7)-300(6)-315(5)-275(8)

B. 17:19 Rx Run
Lupo says:

May 10, 2023 at 6:29 pm

My man Santiago brings the greetings, the laughs, the heat, and the positivity with him when he walks in the door! Glad to call him a friend and always look forward to trying to keep up with him.
Lupo says:

May 10, 2023 at 6:30 pm

225(8) - 245(7) - 265(6) - 275(5) - 225(9)

19:08 rx (run)
Misty says:

May 10, 2023 at 6:50 pm

Santiago!! This dude is one of a kind! He is FAST. He is STRONG. He is an all around great athlete. It’s been so much fun to watch him grow as a CrossFitter. He can move a barbell faster than anyone in the gym and then he can fly through the parking lot like he’s got wings on his feet. More importantly though… he’s a great person. He is always fun to cut up with and he is kind to every single person around him. Santiago has a playful mood about him that is just contagious. Love having him at the front of the gym no matter what class he joins. Glad to call Santiago a friend!
Eugene M
Eugene M says:

May 10, 2023 at 7:15 pm

Santiago kills it every day (too bad he wasn't there at 6am today) along with pushing me to try to keep up with him. Great to always have the opportunity to work out with him

A) 275(7)-290(7)-310(6)-330(5)-275(10)
B) 18:50 Rx 🏃‍♂️
Duke says:

May 10, 2023 at 7:20 pm

Everybody in open gym yelling at me on my push ups. Chest ain’t touching. Quit peeling. On and on and on. So I just told one of em. I’m scaling my push ups
James Bischof
James Bischof says:

May 10, 2023 at 8:42 pm

275x8 295x7 315x6 335x5 275x10

18:23 scaled (ring rows)
Champ says:

May 10, 2023 at 9:46 pm

Duke ought to know your standards better be tip top if you gonna roll with the AM open gym crew.
Millich says:

May 10, 2023 at 9:55 pm

A: 155(8)-205(7)-245(6)-275(5)-225(12)
B: 14:07, RX (Run, Splits - 3:09/3:33/3:25)

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