Block 1 / Week 3 Dec 23 – 29

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Weekly priorities Monday 1 Tuesday 2 – Rest – Thursday 1 Friday 2 Monday 1 – Rest – Wednesday 1 – Rest – Friday 2 Priority #1 Monday Warm Up 1) Jump Rope 3 min 2) Bar Complex WOD Block 1/Week 3 Mixed A. Clean & Jerk: 4 x amrap in 45 sec; rest 2:15′ notes-use 70%1RM + Get as … Read More

Last Chance to Get a Ticket to the CFV Invitational!

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Taking place on January 11-12, 2014 at the Clark County Event Center, Crossfit Fort Vancouver Invitational is an invite only fitness competition. All participants finished 23rd or better at the 2013 Regionals Competition. 16 of the participants competed at the Crossfit Games this year either in the individual or team competition. With such a competitive roster, tickets sold out very … Read More

Is Your Purpose and Action Aligned?

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Is your action and purpose aligned? For example, a member I recently worked with has been doing CrossFit for 2+ years. She likes triathlons, CrossFit, wants to improve her Olympic lifts, pull up strength, and aerobic endurance in workouts. She has all of these purposeful interests but how does she decide which ones to focus on??? She needs to dig … Read More