Calendar Monday May 25, 2015

May 2015
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Curious about CrossFit? Come in for a free class.
Questions? Call us at (360) 989-7765.

Today's Class Schedule

  • 6am (+101)
  • 7am
  • 9am (Combat)
  • 10am
  • 12pm
  • 3:30pm
  • 4:30pm
  • 5:30pm
  • 6:30pm (+101)
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CrossFit Fort Vancouver

New to CrossFit? The best way to get started is with CrossFit 101! Our seasoned coaches will meet you at your current fitness level and guide you through the fundamentals to set you on a course for improvement! Learn more.

Workout of the Day

MURPH
1-mile run
100 Pull-ups
200 Push-ups
300 Squats
1-mile run

Start and finish with a mile run. Partition the reps as needed. Class times are 8 am, 10am and 4:30pm.

"In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike's favorites and he'd named it 'Body Armor.' From here on it will be referred to as 'Murph' in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is." - CrossFit.com, August 18, 2005

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

If the number of reps included in this workout looks like a lot to you, it is. The full version is geared toward the experienced CrossFitter. However, do not be intimidated by the numbers, there is a version that achievable for everyone. Feel free to come to class early and a coach will help you decide on a variation that is right for you.

AppleMark

Lt. Michael Murphy

A great read to remind us why we do hero workouts by Lisbeth Darsh:
The Missing
“Honor these heroes, thank them, and let their memories live on.”


CFV Team 2015

CFV Green Regional tees and tank tops courtesy of Kill Cliff are in!  This year’s team will be wearing them on Friday and we’d love to see as much of the CFV community join us as possible!  There are plenty to go around, no pre-order necessary. 100% of T-shirt sales go toward helping our eight 2015 Regional athletes compete at the Tacoma Dome this weekend.

 

 

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