Dean – Self Employed Father of Four

I am 41 years old and have suffered with back pain for the past 20 years. About 10 months ago I decided to
try out CrossFit Vernon. Thanks to Jeremy and the other coaches, I have been able to continue with CrossFit,
without injury.
Although I only work out three hours a week, I haven’t felt this healthy in years. I have lost almost 10 pounds,
I feel lighter, stronger and I can actually sleep through the night without back pain. Another benet is that
I have more energy which allows me to be much more active with my family.
I would recommend CrossFit Vernon to anyone.


SWEAT 45 – February 23, 2024

10 min warmup2:00 easy cal 10 Up/ Down dog 8/8 Knee over toe 16 Banded Row 5 X 5 Min AMRAP 1 min in between5 Min AMRAP18 Cal 18 Alt

February 23, 2024

20 minutes, for quality:25-50′ floor slider seal walk10 ring swings10-20 seconds top of ring dip hold, into…10-20 seconds bottom of ring dip hold5 reps per


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