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MONDAY – 9.15.2014


MONDAY – 9.15.2014

Back Squat
4 x 5 @ 70%

10 Thruster 65/95#
15 Bar Facing Burpee
20 Thruster
25 Bar Facing Burpee
30 Thruster
35 Bar Facing Burpee

L2 Scaled Weight

U.S. Army First Lieutenant Omar Vazquez, 25, of Hamilton, New Jersey, assigned to the 2nd Squadron, 3rd Armored Cavalry Regiment, based in Fort Hood, Texas, died of wounds suffered April 22, 2011, when insurgents in Numaniyah, Iraq, attacked his unit with an improvised explosive device. He is survived by his parents Maria and Pablo, sister Marisel, and brothers Pablo and Javier.

CFV, welcome back from the weekend. I want to start off by saying I am incredible proud of everyone committing to the nutrition challenge. You all should be so proud of yourselves for saying I  want to change!! I encourage you all to STICK WITH IT, you will have some ups and downs but trust me, the end result is worth it. After you have finished your challenge please don’t stop there, take everything you have learned and make the life change, fuel your bodies with the proper nutrition that it needs.

This leads me to my next subject, the members of CFV. I want you all to look in the mirror today and be proud of yourselves. You are on a  journey to change your life today. You have made the decision that you want to be a fitter, stronger, healthier you. That is what CrossFit is about the journey to becoming better than you were yesterday. Own up to this decision and make it the best decision of your life. CFV was created for people to come together under one roof with a common goal, to build a community of individuals supporting each other in pursuit of physical fitness and wellbeing while having an awesome time doing it.

I can’t even begin to tell you how thankful and happy I am that you are a part of CrossFit Vital. This has been such an amazing journey for me too. Your dedication to the box and community inspires me on a daily basis.

CFV belongs to you,a member of a community that makes their health and well being  a priority, and that is something to be extremely proud of.

Kill it in the Box this week!!!


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