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.
*once you fail out of the EMOM continue up the ladder AMRAP style.
*score will be time you fail + rep count.
CFV, welcome to a new week in the box. I hope everyone had an awesome 4th of July weekend.
July is a new month and I want you all to take the time and evaluate how you perform in the box. Sometimes we get caught up in the competition aspect the we start to forget the fitness part of CrossFit. Take this month and focus on a little thing called full range of motion and forget the clock. This is fully extending our arms when doing pull ups, or making our chest touch the ground and locking out in a push up. Think below parallel in our squats and hips and knees full extended at the top. When we don’t perform the movements to a full range of motion, we are missing the mark. You come to CrossFit for your fitness, to become stronger and better. I want you to start thinking about the movements we use as everyday movements. If you pick something up off the ground and put it up over your head, it probably won’t find it home with your knees and arms all half bent right? It might be a little harder at first but in the ling run it pays off, and if you are every planning to compete full range of motion is a must! We as coaches try to let you know/ fix a movement when its not right, but its truly up to you to make the change.
Have a great week and don’t forget to say high to the Micheal, Dawn and Ryan, they just completed the On Ramp program last week!
Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He is survived by his father Steven McGhee of Myrtle Beach S.C., his mother Sherrie Battle McGhee, and his brother Zachary.
CFV Holiday Schedule
*We will only have a 5:30am and Noon class on Friday the 3rd.
*No Saturday classes or open gym on the 4th.
Get out and enjoy the holiday weekend, sorry for the late notice of the Friday schedule change.
Every 3 minutes for 15 minutes
1 Min Max Rope Climb
Followed by 10 Burpees
“Test your LIMITS”
ME Pull Ups
-2 Minutes rest-
ME Air Squats
-2 Minutes rest-
-2 Minutes rest-
ME Cal row
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.