TUESDAY WOD 5.21.19 – CrossFit Vital
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TUESDAY WOD 5.21.19

20
May

TUESDAY WOD 5.21.19

Today two CFV members and friends are moving away. Chris Becker and Emmett Foster. Chris and his wife are taking a big step and moving to North Carolina! Emmett is also taking a big step and moving to Alaska! Chris thank you for the years of support and friendship, we are going to miss you at the CFV.
Emmett it’s been great getting to know you and watch you progress in the gym.
I wish both of you the best in these new chapters of your lives. Thank you for making CFV your gym and community. I truly hope to see you guys down the road sometime!
PH

**There will be no 5:30pm class this Friday BUT there will be open gym. Instead this time will be for anyone to do Murph if you ABSOLUTELY cannot make it on Monday. **

METCON
The Chris & Emmett Special 😉
10 RFT
10/8 Cals on Bike
8 Russian KB Swing 70/55
6 HPC 115/75
*20:00 Cap
*You will have to share equipment on this on e and maybe even break out an erg or two. [12/10 Cals 😉 ]

CORE
3 – 4 Rounds db or kb
20 Alt Rows (10 per side)
10 OH Tricep Extension
20 Russian Twists
10/10 Reverse Lunge Goblet hold


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