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.
10 Band Pull Aparts
15 Light KB Swings
20 Mountain Climbers
4 X 10 60-65% 1 Rep
Deadlift (Touch and Go)
Rest 1-2 Minutes between sets
12 Min AMRAP
3 Muscle Ups
12 Single Arm Snatches 25/40# (6 Left + 6 Right)
3 Muscle Up Attempts
12 Single Arm Snatches 20/35#
3 Chest to Bar Pull Ups + 3 Dips
12 Single Arm Snatches (Scaled weight)
PULL UP PROGRESSION
Accumulate 25 challenging ring rows. If you can string together 10 or more, they are not challenging enough. Make them more challenging by moving your body more parallel with the floor
Wed the 24th – 5:30am and Noon. No 4:30,5:30, or 6:30 classes
Thurs the 25th – No Classes
Friday the 26th – No Classes
Saturday the 27th – 9:30 class only
50 DUs/100 Singles
10 Sit Ups
5 Inch Worm Push Ups
4 x 3 @ 80%
400 M Run
30 Wall Balls 16/20#
Knees to elbows/arm pits
High Knees/ V-Ups
Pull Up Progression Day 1 Week 2
Same as Week 1
3 sets of 8-12 banded pull ups. If you can do 12 easily, move to a lighter band. If banded pull ups are too difficult, scale down accordingly to jumping negatives. Jump up to position with chin over the bar and slowly lower to full extension. Step back on box and repeat
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.