Monday, March 13 2023

Deadlift Build Up E3MOM

12 – 9 – 6 – 3 – 1

5 Rounds For Time: (16min cap)
11 Left Arm Kettlebell Suitcase Deadlifts

11 Right Arm Kettlebell Suitcase Deadlifts

11 Toes to Bar
11 Deadlifts

REST 1min after Each Round

Kettlebells = 24/16kgs RX+32/24kgs MRX 20/12kgs

Barbell Weights = 225/155 RX+275/185 MRX 185/125lbs

Core Development & Stretching

1min High Plank Hold

2x30sec Butterfly Stretch

2x30sec Straddle Stretch

20 Plate Curls

1min Right Side Plank Hold

30sec Couch Stretch each leg

20 Plate Presses
1min Left Side Plank Hold

30sec Splits Hold

20 Plate Ground to Overhead
1min Low Plank Hold


Congratulations to our CFHSV athletes who qualified for the Individual Quarterfinals! These individuals ranked within the top 10% of individual athletes in our region, North America East. Good luck to those participating as they compete Thursday, March 16 – Sunday, March 19. We will post a schedule of events in the coming days for those who want to come support them!

Alex Ankrom

Mo Arainejad

Harris Baker

Bailey Bentley

Griffin Blake

Melissa Bowen

Madison Crocker

Paula Debroy

Kyle Findley

Sean Freeman

Bradley Futch

Cherokee Henderson

John Lang

Michael Lupo

Christian Shirey

Mandee Stearns

CJ Van Kampen


Age Group Quarterfinals are still to come! And another 19 CFHSV athletes will compete at the end of the month!

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