MONDAY – 4.20.2015 – CrossFit Vital
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MONDAY – 4.20.2015


MONDAY – 4.20.2015


ScopeWOD 1 

3 Rounds
10 Goblet Squats
10 KB Swings
20 Mountain Climbers

Back Squat
14 Min E2MOM
2-3 Back Squats
*2 Second pause at the bottom
75% Of 1RM

15 Min AMRAP
2  Muscle Ups
6 Thrusters 65/95#
2 Muscle Ups
200 M Run
:30 Sec Rest

3 Chest 2 Bar pull ups
3 Ring dips

Scaled weight
3 pull ups
3 dips

*You must take the rest*

CFV, WHAT A WEEKEND!!!! We had an amazing turnout for Newcomers this year. All of our athletes did amazing and those of you that helped judge and volunteer know that we couldn’t do it without you. We did a rough estimate and it took roughly 575 man hours for Newcomers to be possible. That is just a small testament of how important you all are and to the type of individuals you are.  Thank you all so much for representing CFV and our community like you do. We have an amazing group of people that  give their time and resources so that we can do the things that we do.

Athletes that competed this weekend, don’t let this competition be the end of the road. I have seen it before you train so hard and put so much into it and once it’s all over so is your passion and fire that got you to the competition.  This is just the start, even if you don’t compete again keep training hard, imagine where you could be in six months if you continue to push yourself. Inspire the individuals around like the ones that inspire you.  You don’t have to throw in the towel just use it to wipe the sweat away!

I received one of the most amazing gifts in my life to date, short of marrying my wife 😉 this weekend. A large group of individuals from the box came together and raised a love donation for the me to use for the gym. I am still blown away by this and still can’t believe it. I truly am so thankful for each and everyone of you at the gym, you all tell me how I affect your lives and I am here to tell you that you all have changed my life too. This season in my life is one that I will tell my children about and I will use things like this to teach them and let them know that there are truly amazing individuals in this world. I will strive to give you my best each and everyday, thank you friends for making CFV a family.

Remember to have fun when your in the box and the rest will take care of it’s self!



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