MONDAY – 8.4.2014 – CrossFit Vital
Call Us: (918) 706-5581

MONDAY – 8.4.2014


MONDAY – 8.4.2014



10 Min EMOM
1 Front Squat + 2 Front Rack Lunges + 1 Front Squat
Athlete picks weight.

4 Rounds
1 Min Snatch 65/95#
1 Min Burpee
1 Min 200 M Run
1 Min Rest

CFV,everyone did great on FRAN! There were improvements across the board. It was awesome watching you all put in some hard work and then seeing it pay off. This month we are going to focus on double unders. We will be spending the first 5 minutes or so of class working on these. So I am going to need you all to come in and have ropes in hand so we can get right to work. I am going to set a goal for the box at for each week. This week will be to have 5 unbroken DU’s. (You can do it) I already have a DU you say guess what you are going to work on triple unders!!! Your goal will be 3 unbroken TU’s.

Our box continues to grow and become stronger everyday and that is all because of YOU! Thank you for welcoming new people and making them feel comfortable. It is all about building a stronger Tulsa through health, wellness and community. This month spread the word about your CrossFit Box and invite a friend. Share with them your success and let them know its a journey worth taking.

Train hard in the box so everything else seems simple.

Have a great week!


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