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

WEDNESDAY 11.27.19

*HOLIDAY SCHEDULE* 
Nov. 27th No PM Classes (4:30,5:30,6:30) 
Nov. 28th - No Classes 
Nov. 29th - One Class - Black Friday Sweat Sesh 9:00am! 

Vital, I have some sad news for our community. Coach Jonny Laxson is moving :( 
Nov. 27th will be his last class to coach with us. For those of you who have been in a class he has coached or in the gym while he was lifting know what a great member of our community he has been.  From the first day Jonny walked into Vital he has been a great coach, friend, and motivator to us all. Thank you for all that you have done to make Vital a stronger community, we are all going to miss you!  

LIFT + MOVE
EMOM x 10min.

3 Power Cleans @70% of 1RM
10 Push-Ups
RX+ is 12 Push-Ups. Doable.
RX++ is 15 Push-Ups. Also Doable for Push-Up Ninjas

METCON

EMOM x 10min.
12 American KB Swings 55/35
12 Air Squats
RX+ 14 Swings, 14 Air-Squats. Doable.
**We've done this WOD in the past a few times......So saddle up for another ride ;) 

I LOVE CORE! 
3 Rounds:
1:00 Plank
immediately into;
1:00 of Plate Sit-Ups 35/25 Dumbell 
Rest 1:00
Don't rush these sit-ups! Keep a good steady pace. A quick little break for good form is fine.
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