Call Us: (918) 706-5581

MONDAY – 10.12.2015

11
Oct

MONDAY – 10.12.2015

MOBILITY
Hip (couch stretch)
Shoulder (bands on rig)

SKILL
Squat Therapy

Overhead Squat Mechanics

WOD
“Nancy”
5 RFT
400 M Run
15 Overhead Squats 65/95#

CFV, our athletes did awesome this past weekend at the downtown duel. Huxley Song took first place for body weight to weight lifted, Daron Micheal Ross and Brian Carr both set new PR’s!

In Box competition details
Ready to Rumble
Date: November 14th
Time: Start time 8:00am
Where: CrossFit Vital
Cost: $10 (goes towards the cost of lunch and prizes)
# of WODs: 3 + 1 surprise floater

This competition is for EVERYONE. If you are thinking of doing a competition in the near future (KO) this will be a great way to see what it is like to compete. There will be no scaled or RX divisions, the wods will be designed to push you and that are VERY doable for any skill level.

You have one month to prepare and get ready for this competition so start training. Start your training with our competition CrossFit Vital Manufacturing. Go to the members tab on the website and in the drop down you will find CFV Manufacturing.  CFV MFG is a program that is meant to be added to your  workouts not in place of them.  This competition will be challenging but also a really great time.

There will be a signup sheet at the box, if you are not 100% sure you are ready don’t worry. You can sign-up and pay day of too.

We will announce all three wods over the next 3 weeks and they will not be in any specific order. Keep an eye out and I am looking forward to seeing everyone there.

WOD 1
1 Rep Max
Cluster

Athlete will have 10 Min to establish a 1 Rep Max Cluster.

*Squat Clean + Thruster = Cluster

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