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MONDAY – 6.22.2015


MONDAY – 6.22.2015



400 M Run
30 Sit Ups
20 Air Squats
10 Pull Ups

Squat Clean
8 @ 60%
6 @ 70%
4 @ 75%
2 @ 80%

15 Min EMOM
1 Min – 12 Ball Slams 20/40#
2 Min – 14 HR Push Ups
3 Min – 40 Dubz

CFV, don’t forget this week is bring a friend to the box. You can bring more than one friend and on more than one day. 😉 Invite them to see our community and help them to transform their lives by becoming fitter, healthier individuals.  We all know it is way more fun to CrossFit with our friends and plus when you go out with them you can all talk CrossFit.

I want you all to do something this week, set a longer term goal. I want you to have to work towards this goal. We often find ourselves making amazing progress and then we stop, and then we start going backwards, and then we end up back at square one. Don’t settle for this, set a goal for your health and fitness and reach that goal. Once you have accomplished it set another, make yourself work towards something.
My goal I am working towards is to snatch 205#, and then on to 225#.

If you find yourself in a rut then remember this
“Success at anything will always come down to this: focus and effort and we control both.”
-Dwayne “The Rock” Johnson-


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