October 2016 – Crossfit Vacaville | Fitness program in Dr. Suite D, Vacaville

Month: October 2016

Friday Night Hero Showdown

FRIDAY NIGHT HERO SHOWDOWN “A Partner Competition” Join us for a Veteran’s Day (same-sex) Partner Competition! The competition will follow with Pizza and drinks – BYOB!! Awesome PRIZES from The Fitness Armory!!!! SIGN-UP AT THE GYM! For the workout, we will be doing a modified version of the “Three Wise Men” to support our Veterans! …

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Run/Farmers Carry/Pull-ups

Warm-up Row or Run Soft Tissue Work Movement Prep Workout of the Day 3 Rounds Run 400m 200m Farmer Carry (M: greater than 50lb/W: greater than 30lb) 15 Pull-ups (chest to bar)

Happy Birthday Jeff!

Strength Overhead Squat 5×3 Warm-up Row or Run Soft Tissue Work Movement Prep Workout of the Day Jeff Webb’s BDAY WOD 3 Rounds (adv. 5 Rounds) 5 Man Makers 10 Plank Drops (see Tuesday movement prep video for explanation) 15 Situps (GHD) Cash out – 50 calorie Row

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