MONDAY – 1.4.16 – CrossFit Vital
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MONDAY – 1.4.16


MONDAY – 1.4.16

This weekend get out to KO in the OK! It’s at the Union Multipurpose Activity Center (UMAC) at 6838 Mingo Rd, Tulsa, OK. We have two teams that are going to be representing CFV, it is a great time to watch and always awesome to have your box there to support you and cheer you on. I’ve said it before,seeing this competition might light a fire in your to compete!

KO in the OK

Clean Pulls/Power Cleans
Bar/ Bar + 30/20#
* We will be working positions & shrugging.
* Pause above knee and loading the hamstrings

Power Clean
10 @ 60%
8 @ 70%
6 @ 75%
4 @ 80%
2 @ 85%

*15 Min Time Cap

3 Rounds
21 Cal Row
15 Box Jumps 24/20″
9 Clean & Jerk 135/95#

CFV, welcome to 2016!!!   If you don’t know we are kicking off 2016 with a nutritional/lifestyle challenge. All the details you need are in a Facebook group page.  CFV Nutritional 2016

Let’s talk new year and what that means we can do. Look at the new year as a time to regroup, the holidays came at us like a freight train and left a pretty big mess for some of us. Well it’s time to clean up the mess ASAP hahah. Take time and evaluate where you are and where you want to be in your physical fitness journey.

I said something to an athlete at the box and it stuck with me and I want to share it with you all. “CrossFit/nutrition/fitness/well being/ and all the things attached shouldn’t be viewed as a chore. This stuff should be FUN!!!!” It should be about challenging yourself, pushing yourself, moving your body, relieving stress and becoming a better version of yourself! I know we all get in ruts from time to time but don’t live there, it’s not fun. The box should be your place where your happy to be there and ready to work because at the end of the day you are becoming better. Have fun with your fitness, I promise once you start doing that you will see all the results you want.

Have a great week and we will get a new New Years goals board up this week!





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