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MONDAY – 4.4.2016


MONDAY – 4.4.2016

400 M Run
30 Air Squats
20 Push Ups
10 Strict Pull Ups

Back Squat
5 x 3 @ 85%

12 Min AMRAP
2 Front Squats 95/65#
2 Burpee
2 T2B
4 Front Squat
4 Burpee
4 T2B
6 Front Squat
6 Burpee
6 T2B
*Continue adding 2 resp until time expires.

CFV, hope everyone had a great weekend.  This week we are going to a sign up sheet out for Newcomers Open. We will need individuals to judge, setup/break down, and for weight transitions. NC is April 30th, if you can volunteer all day that is awesome but if you can only do a few hours that’s great too!

We have spots available in both men and womens divisions  for Newcomers.  If you have ever thought about competing now is the TIME!! This is a great competition to get started with and test yourself.

CFV, take this new month head on at the box! Don’t forget the box is where YOU come to get stronger, fitter and healthier. Start coming to the box on a regular basis, get into a routine of hitting the box 3-4 times a week. Start adding a little weight to the bar, progressing naturally. Take nutrition and put it in the forefront of your life. Start taking those little steps that will make a big difference down the road.

Remember CrossFit is about FITNESS first, you made a decision to change your life and body. Stick to that decision and really implement into your life.  Look great naked and be stronger than everyone else 😉


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