5/7/14 Send in Pics of Your COOL SOCKS!!

Check out Lexi's socks!!!! Pretty cool ladies!! Can you top that?

Check out Lexi’s socks!!!! Pretty cool ladies!! Can you top that?

Lexi and Ally's cool socks!!

Lexi and Ally’s cool socks!!



21-15-9-6-3 reps for time of:
Strict handstand push-ups
Front squats, 195 / 125 lb.


This event begins with the athlete on a starting mat. At the call of “3-2-1 … Go!” they move forward, go under the wall and perform 21 strict handstand push-ups, then move to the barbell for 21 front squats, then 21 burpees jumping over the bar. 

The athlete’s score is his or her total time for completing the event.

Movement Standards

Strict Handstand Push-ups
The movement begins at the top of a handstand with the athlete’s back to the wall and with the arms fully locked out, the heels on the wall, and the hands placed clearly within the marked area. The marked area will be approximately 34 inches wide by 24 inches deep, and the palm of the hand must remain completely within the taped area (fingers may extend over the tape).

At the bottom of each rep, the head touches the ground. At the top of each rep, the arms return to fully locked out with the heels on the wall and the shoulders in line with the body. The heels must remain within the width of the marked area throughout the entire rep. Kipping is not allowed. The athlete’s hips may not touch the wall, and their legs must remain straight.

Front Squats
The barbell must be racked on the front of the shoulders. At the top, the hips and knees must be fully extended. Any grip is permitted as long as the bar is in the front-rack position.

At the bottom the hip crease must be below the top of the knee. A full squat clean is permitted, but not required, to start the movement if standard depth is achieved.

Each burpee must be performed perpendicular to and facing the barbell. The head cannot be over the barbell and the chest and thighs touch the ground at the bottom. The athlete must jump over the barbell from both feet and land on both feet. One-footed jumping or stepping over is not permitted. The next rep will then begin on the opposite side facing the barbell.

***Chasity hit a Deadlift PR today of 325lbs…most weight lifted for a deadlift by a woman in the history of CFS!!!! Mike Hildebrand holds the record for the men…520lbs for a Deadlift!!!! Way to go guys!!! 


Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )


Connecting to %s