Call Us: (918) 706-5581

MONDAY – 4.13.2015

12
Apr

MONDAY – 4.13.2015

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Newcomers

WARM UP
2 Rounds
10 PVC OHS
20 Mountain Climbers

Snatch Progression

STRENGTH
14 Min EMOM
1 Squat Snatch
1 Hang Squat Snatch
60-70% of 1 RM

WOD
12 Min AMRAP
6 Burpee box jump over 20/24″
12 KB Swings 55/70#

CFV,
First and foremost A HUGE THANK YOU to everyone who helped out on Saturday. Our community is one that I have never seen before in a box and trust me when I say we have the best box in Tulsa. Your drive, willingness, and big hearts blow me away and I can’t thank you all for giving me one the best jobs around. Trust me when I say this that each and everyone of you help to build not only our box but our community. I am so thankful and feel so blessed that I get to interact with you all on a personal level each and everyday. Thank you for giving me the opportunity to be your coach and friend, you have truly helped to make the vision that is CrossFit Vital come true.

OK now for some other news, if you don’t know this weekend is our Newcomer’s Open competition. This is a competition that we host at our box and it’s Saturday the 18th!!! If you are not volunteering or competing get to the box and support your Box’s athletes. They would love to have you cheer them on.

Volunteers and Judges there will be a meeting Friday night after the 5:30pm class. We will be covering standards and going over all the major info and answering any questions for Saturday. Please try and make this meeting, we will try our hardest to get you in and out. If anyone would like to help setup that would be awesome, the help is always welcomed.

Have a great week and as always train hard and keep building a stronger Tulsa.

PH

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