MONDAY – 2.9.2015 – CrossFit Vital
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MONDAY – 2.9.2015


MONDAY – 2.9.2015



5 Goblet Squats
10 Push Ups
5 T2B

Back Squat
1 x 2 @ 70%
1 x 2 @ 75%
3 x 4 @ 80%
AMRAP @ 70%

10 Min AMRAP
5 Shoulder 2 Overhead 75/115#
10 Deadlift 75/115#
15 Box Jumps 20/24″


Scale weight as needed


HELLLLLOOOOOO CFV! I hope everyone had an awesome weekend and had a chance to get outside and enjoy the beautiful weather we had.  If you didn’t know your two awesome coaches Elly Vosburgh and Colby DeWeese took 2nd place in scaled at Koda CrossFits Cupids Revenge Competition over the weekend. If you get a chance tell them congratulations, this was a tough competition that had a lot of big name CrossFitters and our athletes not only hung with them but BEAT them!

CFV has been consistently been finding the podium, I hope this pumps you all up as much as it does me. You the athlete is what has been doing this.  Your hard work, dedication, and determination is what is making this possible. If you think you will never find yourself in a competition thats just fine BUT the person next to you might not feel that and they need you to push them and drive to get to that level. Please don’t stop cheering each other on, pushing each other and flat out caring for each other, thats what the community is about. There are new faces in the box and it make me so happy when I see people introducing themselves and welcoming people you guys rock!

If you find yourself thinking you haven’t made the progress that you want, start looking at what you are doing in the box. Are you settling for “I will do better next time or I will add those 5#’s tomorrow, or even worse I will make it next week!!!!”  Don’t become just physically tough start getting mentally tough.  Start chasing the person next to you or even better make them chase you. CrossFit is about competition not just with one another but with yourself.

Have an awesome week and remember it’s not always about perfection but progress!



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