community. fitness. results. Welcome to Vital performance fitness.

THURSDAY 3.12.20

Thankfully we know sweat cannot transmit Coronavirus but high contact surfaces can spread it. 

Steps we have taken:

  • Ensured all spray bottles are filled with a high concentrated Lysol solution to disinfect

  • Added extra Clorox wipes

  • We’re wiping/spraying high traffic areas more frequently (bathrooms, handles, water fountain).

Steps we ask you to do:

  • Please wipe down all gym equipment after use. Spray, let it sit (30 seconds), come back and wipe down.

  • PLEASE don’t come to the gym if you are feeling ill (fever, stomach upset, coughing etc.) In this time of heightened illness alert, we don't want to take any chances. Please think of your gym community and enjoy a rest day
  • Wash your hands frequently.Wash before and after workouts & try to avoid all contact with your face.


We want to keep our facilities a safe and welcoming environment for all members and coaches.

LIFT + MOVE - Clean Complex! 
Every 4:00 x 4 Rounds
R 1 -200 M Run + 5 Hang Power Cleans + 5 Power Cleans  
R 2 - 200 M Run + 5 Hang Power Cleans + 5 Power Cleans 
R 3 - 200 M Run + 3 Hang Power Cleans + 3 Power Cleans
R 4 - 200 M Run + 1 Hang Power Cleans + 1 Power Cleans

-3:00 Rest - 

Every 4:00 x 4 Rounds 
R1 - 200 M Run 5 Hang Squat Cleans + 5 Squat Cleans  
R 2 - 200 M Run  5 Hang Squat Cleans + 5 Squat Cleans 
R 3 - 200 M Run 3 Hang Squat Cleans + 3 Squat Cleans 
R 4 - 200 M Run 1 Hang Squat Clean + 1 Squat Clean 

Touch & Go Reps BUT pick form over speed on this drop and reset if needed. 

*We don't do workouts like this very often, so get to the gym, run a little and lift a little. You'll be happy you did! 

*Cleans not your jam! No worries keep weights light and really work technique and push yourself on the runs. 

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