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MONDAY – 7.27.2015


MONDAY – 7.27.2015



200 M Run
10 Strict Pull Ups
20 Squats
10 Strict Pull Ups
200 M Run

Strict Press
3 x 5 @ 80% of 1RM

Push Press
3 x 5 @ 85% of 1 RM


10 Min EMOM
Even: 10 Snatches 65/95
Odd: 10 Burpees

@ 11 Min
1 Min ME Burpee for score

CFV, I hope you all had a chance to watch some of the 2015 CrossFit Games. If you didn’t look for the replays. One thing that really stuck out to me this year were the masters. To often I hear that I can’t do CrossFit because of X Y & Z, but after watching the 60+ year old men and women compete none of us have any excuses. I feel too often that we take our bodies for granted. Our bodies were meant to be worked and exercised, it is the true lack of this when we are truly at risk of injury.

This week ask yourself “What is my motivation?”

My motivation is to be stronger and fitter than the individuals that I am surrounded by in public, and secondly I love that feeling I get when I finish a WOD and I know I have left it all out there. That’s what I work towards.

Your motivation could be to get a six pack, make a health a priority, or even to compete in a local competition. Find your motivation, write it down and look at it daily.  Make your motivation priority. Remember you can make a difference in life and no goal is to lofty.  We are here to help and support you. Train hard train smart and I will see you all this week.



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