November 2016


Workout of the Day Girl #2 “Christine” 21-15-9 reps of: Row (calories) 21 Box Jumps (20”) 12 Deadlifts (bodyweight)

Farmer Walk/Burpees/KBS

Warm-up Row or Run Soft Tissue Work Movement Prep Workout of the Day AMRAP 14 minutes 400m Farmers Walk (50lb or greater/30lb or greater) Ascending ladder w/ remaining time: 1 Burpee (to 6” target) 1 KBS (53/35) then 2 of each, 3, 4, 5….etc. until 14 minutes is up. Score = last full number completed …

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#transformationtuesday 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!! #cfvv #crossfitvacaville

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