CrossFit is a core strength & conditioning program that delivers a fitness that is by design, broad, general, and inclusive. Elements of track & field, gymnastics, weightlifting, and strongman are combined in short intense daily workouts to maximize results for any individual. CrossFit teaches functional movement patterns, or, movements that you find in real life -pushing, pulling, squatting, jumping, throwing, carrying, and sprinting.
Burpee Box Jump Ladder
18″, 20″, 24″, 30″
20 Power Cleans Rx – 65/95 L2 45/75 L3 Scaled
15 Pull Ups (Scale will be jumping pull ups)
20 Barbell Thrusters
15 Med Ball Sit Ups 16/20#
10 Cal Row
1 Rope Climb
5 Wall Hops
Tire Flip (For distance)
Touch Fence to finish
*Everything will be explained*
CFV! It’s going to be a great week! The WOD today is designed to have a little fun in the box and too channel our competitive side. This WOD is different than anything we have every done. I want you to take this WOD and just go nuts with it. Don’t hold anything back and try your hardest. You all have been working so hard and this is a way to showcase it and have some fun too. Don’t worry we will go back to business as usual Tuesday.
ANNOUNCEMENT: Who is ready to start lifting? Beginning Nov. 2nd I am proud to announce our first official lifting class! Your instructor will be coach Bobby Williams. He has been coaching the AM class on Tuesday’s and Thursday’s, and recently received his CrossFit Olympic Lifting Cert.
We will be holding a Q & A about the class on Saturday Oct. 25th @ noon. We will cover all aspects of the class and what to expect. The course will be 7 weeks long starting on Nov. 2nd, the classes will be Monday, Wednesday, and Friday @ 6:00pm. Lifts that will be coached and used will be Snatch, Clean and Jerk, and Squat. Along with one on one coaching in these lifts athletes will be utilizing a proven squat cycle for strength building. The cost of the program will be $70, I highly encourage anyone who wants to improve their overall lifting to join this class. It will be a well worth your time and effort. If you are unable to make the Q&A no worries just email me with any questions you might have!
P.S. This class is for everyone don’t think for a second that you can’t do it.
10 Min EMOM
1-3 Hang Squat Cleans 95/135#
*Scale Weight and Reps WOD
10 Box Jumps 24/30″
14 KB Swings 35/55#
18 Sit Ups
We were warned when we signed up that CrossFit is addicting and Patrick was right! Not only because you feel so accomplished and you know your doing something great for your body but because the people make it easy to keep coming back everyday!! Highly recommended!
- Mary F.
It's more than a gym, it's a family. Beginners to pro's, I always felt part of the team, even on day one.
- Sean C.
The coaching is awesome and the people are welcoming and helpful. This is a wonderful family to be a part of.
- Ashley J.
For anyone wanting to get in great shape, I highly recommend Crossfit Vital. Patrick has an honest attitude and gives every second of his time training his classes. Very positive, very professional. His leadership as an Army Sergeant pays off here.
- Erv F.
Crossfit Vital is a great place to get a workout in. Friendly atmosphere, owner is motivated, knowledgeable, and eager to help people achieve their goals and results. Prices are some of the best. Space is large and very accommodating, not some small cramped gym. All around great community of people and a great box.
- Carl J.
As a chiropractor I tend to see a few injuries from CrossFit athletes so it's very important to have a good coach that is going to teach you fundamentals to not only minimize your chances of injury but also maximize the benefit from each workout. Patrick is that coach and does an excellent job. I would highly recommend CrossFit Vital to anyone and I would trust them with any of my patients. Great atmosphere, high energy and an excellent coach.