MONDAY – 2.16.2015 – CrossFit Vital
Call Us: (918) 706-5581

MONDAY – 2.16.2015


MONDAY – 2.16.2015


COMPGet excited and start competing

5:30 AM Class PLEASE LOOK AT THE CFV FACEBOOK PAGE FOR CLASS CANCELATION DUE TO WEATHER. Use your best judgement when it comes to the roads.

3 Rounds
10 Push Ups
15 Sit Ups
20 Mountain Climbers

10 Min EMOM
EVEN: 6-8 Pistols alternating
ODD: 5-8 Strict HSPU

20 Min AMRAP
5 Power Cleans 100/145#
10 Toes 2 Bar
15 Wall Ball 14/20#



CFV, only 10 days until the 2015 CrossFit Open!!! The open is an awesome experience and I encourage anyone and everyone to register. This is a chance for you to really see what the CrossFit community as a whole is all about. All Open WODs will be announced on Thursday evening and we as a box will be doing them on Fridays. (starting on the 27th) So since you are going to be doing the WOD anyways, you might as well see how you stack up to the rest of the CrossFit community around the world.

Something really awesome happened to me last week, several of you asked for honest coaching during your lifts and I want to say thank you for that. We coach because we want you to get better, we don’t tell you the things like fully extend, put your weight in your heels, open your hips or go down in weight to single you out.  We do it because we want you to be successful. Doing the same motions over an over and over incorrectly can lead to bad habits that can take forever to change and even injury. Part of the reason I hope you come to CFV is because we do coach you and we put a lot of effort into coaching. Please don’t ever hesitate to ask a coach to watch a lift or movement we live for that we love coaching and love having you as an athlete to coach!!!

Have a great week



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