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MONDAY – 9.28.2015

27
Sep

MONDAY – 9.28.2015

WARM UP
Hip & Ankle Mobility
&
Barbell Skill Work

STRENGTH
10 Min EMOM
3 Squat Cleans (TNG)
@ 75% 1RM

*Focus on keeping your core tight and maintaining amazing form with these lifts.
*These lifts are on the lighter side so take your time FORM, FORM, FORM.

WOD
5 Round for Time (RFT)
8 Thrusters 65/95#
8 Burpees over the bar
8 Pull Ups

L2
Scale weight
Modified Pull Ups

CFV, we have a lot going on! First, this weekend get to OneOK Field for Battle at the Ballpark. We have 3 teams competing this year! Having competed it means so much to have the support of your box behind you. Get down there and help support our team. This is also a great way to see what a competition looks like. Who knows you might want to compete after seeing these awesome athletes over the weekend.
http://battleattheballpark.com/

Next thing, I am so happy to announce that we are launching our own competition training called CrossFit Vital Manufacturing. Our box’s athletes have been increasingly competing and we want to give you the tools and training to succeed. Our focus is going to be on STRENGTH and SKILL WORK. These will COMPLEMENT the boxes Metcons not replace them. If you go to the CFV website home page under the members tab you will find CFV MFG. Week one is already loaded up. This is designed to go along with the box’s WOD’s (specifically the metcons) but this will be how you get stronger. When you train for a competition you need to be adding to what you already do, not replacing it. So, yes training will require more time and work in the box. It will take more commitment from you to do this strength and skill work in addition to the WODs.

Last thing, look for mock ups for new CFV hoodies and sweaties this week. We are working to get these out ASAP. We know the importance of having that gym swag and we want you all to look good in it. Also, we will be reprinting the black shirt!!

Do me a huge favor this week and encourage someone inside and outside of the box. It doesn’t have to be much, but I promise it will go a long way. Every member at CFV helps to make our box a community and a family. My dream isn’t possible without each and everyone of you. Thank you for letting me be a part of your life each and every day. I just realized I didn’t put out the Paleo meals on Friday 🙁 I will get that out ASAP. But then again no one seemed to notice that I didn’t send them out. Double 🙁 🙁

Have a great week!

PH

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