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MONDAY – 1.27.2014


MONDAY – 1.27.2014




10 rounds for time of:
3 Handstand push-ups
225 pound Deadlift, 6 reps
12 Pull-ups
24 Double-unders

Jason Khalipa 11:43.


U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th Airborne Brigade Combat Team, 25th Infantry Division, based in Fort Richardson, Alaska, died in Kheyl, Afghanistan, on June 25th, 2009, from wounds suffered when insurgents detonated a roadside bomb near his vehicle. He is survived by his parents, Paul and Mary, and brother Robert.

CrossFit Vital LADIES this blog is just for you.  I am so proud of the women that we have at our gym and I am even prouder of the accomplishments that have been made by those women. But now its time to get serious, I really mean this.  Let’s take a look at where we currently are and say “its time to move out of this comfort zone.”  It’s one thing to do a WOD RX, but its another to say I put it all out there today and didn’t hold anything back. For some of us we need to start looking at the WOD and  asking could I do this in 15 Minutes OR  could I  do this in 12 minutes if I push my mind and body in a way I haven’t before.  For others we need to start adding those few extra pounds to the bar, or moving away from that same old band that we grab. When you say I can’t do another rep DO ONE MORE!!! I challenge the CFV female athletes to find your red line this week, make the move out of your comfort zone and surprise yourself.  If at the end of WOD you say to yourself that was good but I could have done______. Then this message was for you and I want you to fill in the blank.  Have a great week in the box and I look forward to seeing you all!!


P.S. We will only have one Class time @ 10:00am this Saturday.


11 Responses

  1. WODed at CrossFit Silverback in Houston. Strength was squat cleans. WOD was 20 min AMRAP of push presses KB swings and box jumps. It sucked balls. I hope everyone has a great week!

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