MONDAY CrossFit WOD – 10.3.16 – CrossFit Vital
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MONDAY CrossFit WOD – 10.3.16


MONDAY CrossFit WOD – 10.3.16

If you missed Battle at the Ballpark this weekend our two teams did awesome! Both teams placed in the top 20 out of 90 teams, and competed in the final event! Thank you to the individuals on the team for training so hard, and  representing CrossFit Vital this weekend It was so much fun watching you compete.

CFV members don’t lose sight of why you are a member of CFV and a CrossFit Gym.  

1st. You have a coach there who is ready and willing to help you succeed.  We are there to help with your form to  prevent injury, help you find modifications when needed, and to help you get the most out of your time spent at CFV. We want you to see get results.

2nd. To follow a program that has been planned and thought through to help you achieve the fitness YOU want. Whiteboarding/Cherry Picking/doing something random because you don’t want to run, is basically saying I’ll have Mcdonalds today and whole foods tomorrow, you are not getting the full benefit.

3rd. The community! We are all in this together making friendships, picking each other up, and cheering each other across the finish line. You have a made  a choice to become a better, stronger, and healthier YOU. Trust in the process, make a habit out of coming to the gym more than 2X a week and start eating for results and health. Start taking pride in the fact that you want to be better, do better and are part of something better and notice who you become.

Check out these two links for some clean eating tips and grocery list.

Clean Eating Grocery List For Beginners

Eating Clean For Beginners

Have a great week in the box and enjoy the killer wod programmed just for you!


3 Rounds
100 M Run
8 Push Ups
6 Thrusters ( Bar)

4 Rounds w/ a partner
I Go you Go
200 M Sandbag Carry
100 Back Rack / 100 Front Rack 80/60#
AMRAP AbMat Sit Ups
*Only one person running at a time. While one is running the other is doing situps and then switch.
You each must complete 4 rounds

10 Min AMRAP
10 Box Jumps 24/20″
5 Thrusters 155/105
3 Bar Muscle Ups

3 C2B Pull Ups + 3 Matador Dips

3 Pull Ups + 3 Bench Dips

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