• Do you crave a workout that is different every day that you look forward to rather than dread?
  • Are you tired of the big gyms where you don’t receive personal attention and training you need?
  • How long has it been since your workout wasn’t a boring walk/run on a treadmill?
  • Are you looking for a workout that will require both mental and physical effort?

If you have answered “yes” to one or more of the questions above, then you owe it to yourself to learn more about Vigor CrossFit Training.

About Vigor CrossFit
Vigor CrossFit is located in Moraine, Ohio (a suburb of Dayton).  A planned CrossFit Workout of the Day (WOD) is conducted during regular business hours.  While participating in a WOD,  a certified CrossFit Coach is with you throughout the session to ensure proper technique and to provide encouragement.  CrossFit is unlike any workout program because the workout is different every day.

“The CrossFit program is designed for universal scalability making it the perfect application for any committed individual regardless of experience. The same program is used for elderly individuals with heart disease and high performance athletes.  Workouts are modified to an individual’s ability, and with that change everyone will enjoy results.” – Courtesy of CrossFit, Inc.

To learn more about Vigor, email us at info@vigortraining.com or call (937) 694-7577

Max Effort

Dead lift- Traditional stance, bar set at height of 1st rack pin (17.5in)

1RM (Use at least 10 sets of 5 or less to get there)

 

Accessory Work-

20 min AMRAP

Prowler drag 27′

Prowler push 54′

Glute Ham raise X 7

 

 

“Life is just a chance to grow a soul.”

 

Warm up

Coaches choice

 

Strength

Front Squat

Find 1 RM squatting to a box just below parallel

Record this number

 

WOD

5 RFT

3 Power cleans

7 Muscle ups

PC= Comp 205/135, Rx-145/95, Scale-105/65, Newbs- 75/45

M-up= 14 C2B or 7 burpee wall climb

 

 

 

 

Close grip bench press

9X3 EMOM @ 50% of Wednesdays 1RM

Accessory work- 10 Rds 3 muscle ups/3 S.E.A.L. Push ups

Hero Saturday

Kalsu

Back squat

toes outside of 32″

12X2 EMOM @ 75% of Tuesdays 1RM

Accessory work- 10 rds 7 GHD ham crunch 50′ sled drag 315/205

Warm up

3 rounds

100 jump rope

10 Bell swing

10 Push up

 

Skill

Muscle up

or

next level pull up

 

WOD

18-12-6

Back squat 165/115

SDLHP 135/95

“The first step to getting what you want out of life is to decide what you want.”

Warm up

3 rounds

60′ PVC overhead

5 Burpees

10 PVC OHS

 

Strength

Squat snatch

15 @ 80%

 

WOD

50 Box jump 20/16

5 G2OH C-165/115, Rx-135/95, Scale-95/65

40 Squat

5 G2OH

30 Sit up

5 G2OH

20 Push up

5 G2OH

10 Pull-up

5 G2OH

2 Board bench press

1 RM

 

Accessory work

5X5

S.E.A.L. Push ups

Strict ring dips

Parallel Ring rows

Warm up

run 2 lap

then 3 rounds

10 Scap pull up

60′ gorilla jump

10 Box step up

 

Strength

Front squat

6X4 @ 77%

 

WOD

30-25-20-15-10

Burpee

T2B

Star jumps

Max Effort

Back squat

18″ stance (outside edges of feet inside of 18″)

1RM

 

Accessory Work

10 RFT

7 GHD Ham Crunch

Sled pull w/ harness 50′ @ 130% of BW