December 2016 – Page 2 – Crossfit Vacaville | Fitness program in Dr. Suite D, Vacaville

Month: December 2016

Nancy

Workout of the Day Girl #9 “Nancy” 5 Rounds Run 400m 15 Overhead Squats (95/65)

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 …

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Lucy

Workout of the Day Girl #6 “Lucy” 5 Rounds 5 Pull-ups 10 Burpees Run 400m

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!

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