Nancy
Workout of the Day Girl #9 “Nancy” 5 Rounds Run 400m 15 Overhead Squats (95/65)
December 2016
Burpees/Box Jumps/KBS/Sit-ups
Strength: (max rest time is 10 seconds) 6 Min. Plank Hold (can rest if needed but must accumulate a total of 6 min) 6 Min. Hollow body hold (can rest if needed but must accumulate a total of 6 min) Workout of the Day 12 min. time cap 5 Rounds 5 Burpees (to 6” target) …
Jackie
Workout of the Day Girl #8 “Jackie” Row 1000m 50 Thrusters (45/35) 30 Pull-ups
Deadlifts/Double Unders
Strength EMOM for 10 minutes (alternate movements every minute) L-Sits on paralettes – hold for max time L-Sits on pull-up bars – hold for max time Workout of the Day AMRAP 15 Minutes 5 Deadlifts (205/155) 5 Double Unders 10 Deadlifts 10 Double Unders 15 Deadlifts 15 Double Unders Etc. Keep adding 5 reps to …
Karen
Workout of the Day Karen For Time 150 Wall Ball (20/14lb)
Lucy
Workout of the Day Girl #6 “Lucy” 5 Rounds 5 Pull-ups 10 Burpees Run 400m
Russian Twists/Goblet Squats/Sit-ups
Strength Thrusters 5×5 Workout of the Day AMRAP 12 min. 10 Russian Twists w/ KB (53/35lb) 10 Goblet Squats (53/35lb) 10 Sit-ups (strict)
Joey’s Transformation
Joey has had one of the biggest transformations we have seen! Last October, Joey reached his heaviest weight of 335lb, and since has lost a total of 132lbs! Now, he is more dedicated than ever to come to the gym every day and maintain his new healthy lifestyle!! Congrats Joey! Keep up the hard work!
Grace
Workout of the Day Girl #5 “Grace” For Time. 30 Clean & Jerks
Carrie N.’s Transformation
Coach Carrie N. has lost 65lbs total and over 20″ since joining CrossFit Vacaville! Carrie eventually started coaching at CFVV and is now helping others achieve their fitness and health goals!
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Co-owner, Nutritionist, Coach
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Manager / Coach
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