The Art of Elite Fitness


Tuesday, 11/22/2011


thrusters, 135/95lbs

pullups, 45/30lbs


compare to 9/14/2010


Nicole, Staci, and Debbie complete back extensions during 'Michael'


Monday, 11/21/2011


3 rounds:

800m run

50 back extensions

50 situps


compare to 4/7/2011


In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28, 2005. With heavy hearts we offer our prayers and condolences to his wife, Laura, and daughter, Molly. The price of freedom, and its worth, is found in Michaels passing. The debt owed to Michael and his family can never be repaid but only honored by remembering Michael and remaining free.


Navy Lieutenant Michael McGreevy


Saturday, 11/19/2011

We will have a special WOD for those that can't attend CrossFit Vitality. Erin Cobb was a victim of a horrible act of domestic violence and is currently paralyzed from the chest down. Please also donate for Kevin and the Beards BeCause charity. Kevin's money raised will be for Michael Howe, a Systema instructor at Ultimate Gym, who was killed by his girlfriend on Oct. 10, 2011.

20min AMRAP

400m run

10 thrusters, 135/85lbs

10 bar hop burpees

10 sumo deadlift high pulls

1 rope climb (2 wall climbs)


CrossFit Vitality athlete Erin Cobb


Friday, 11/18/2011

30 push press, 65/45lbs

30 ring dips

30 box jumps, 24/20"

800m run

30 goblet squats, 24/16kg

30 kettlebell swings, 24/16kg

30 burpees


An Oregon CrossFit WOD


Thursday, 11/17/2011

Skill: Rope Climb


7 x 1RM snatch balance


compare to 6/8/2011


The sun peaks through on a rainy day for a few quick 1/2 mile runs