Saturday-180217

Today's Schedule: 830-930am Open Gym 930am Group Class Warmup: 2 sets- 12 cal airbike, 60 sec alternating contralateral Deadbug, 10 banded glute bridge, then- movement prep with Coach Conditioning: Teams of 3- AMRAP 20: 16/12 Calorie AirBike 8 Burpees 4 Sandbag Clean and Jerks (100/80) Mobility: -2 min hip capsule…

Friday-180216

Warmup: 2 sets- 15 cal row, 10 pillar to plank, 10 band pull aparts, 5 scapula depressions, then- movement prep with Coach Flex Friday: 1) Close Grip Bench Press- 3 sets of 4 @ 2.5-10# heavier than last week, rest 2 min 2) Gun Show 12 min AMRAP- -5 Strict…

Thursday-180215

Warmup: 2 sets- 15 cal row, 30 sec Captain Morgan hold each side, 5 each side- suitcase DL, upright row, shoulder press, 1-leg calf raise, then- movement prep with Coach Conditioning: For Time- -30 KBS (70/53) -30 T2B -400m run -20 KBS (70/53) -20 T2B -400m run -10 KBS (70/53)…

Wednesday-180214

Warmup: 500m row or 2 min airbike, then- band warmup with Coach Weightlifting Wednesday: 1) 12 min to Max Complex of- Snatch Pull+Snatch Hi-Pull+Snatch 2) Pausing Back Squat- 3×3 with 3 sec pause @ bottom at 5# heavier than last week (Week 9/10), rest 2-3 min 3) 6 min AMRAP,…

Tuesday-180213

Warmup: 2 sets- 12 cal airbike, 20 sec Deadbug hold each position, 6 knee cradle lunge with back heel touch, 5 scapula depressions, then- movement prep with Coach Conditioning: AMRAP 15- 15 Hang Power Cleans (135/95) 21/15 calorie AirBike 15 Chest to Bar Pull-ups 60 Double Unders Mobility: -2 min…

2018 Crossfit Open Login and General Info

Good Afternoon VTG'ers!!! Crossfit VTG is officially registered as an affialiate and team for the 2018 Crossfit Games Open. We encourage all of you to register and participate in the Open with us. Follow this link to register- https://games.crossfit.com/cf/login?returnTo=%2Fmanage-competition%2Fteam&flow=games . You must be registered and submit your week 1 score…

Monday-180212

Warmup: 2 sets- 15 cal row, 30 sec alternating Captain Morgan, 10 banded good mornings, 5 each side- suitcase DL, upright row, shoulder press, then movement prep with Coach WL: Deadlift- 12 min to build to a Heavy Set of 3 Conditioning: AMRAP 7- Wallballs (20/14) On the Minute –…

Saturday-180210

Today's Schedule: 830-930am Open Gym 930am Group Class Warmup: 2 min airbike, then- group dynamic warmup with Coach Sandbag Saturday: 3 Rounds- AMRAP 3: Calorie Bike AMRAP 2: Sandbag Over Shoulder (100/80) AMRAP 1: Sandbag Squats (100/80) Rest 2:00 Mobility: -2 min couch stretch -2 min barbell quad smash

Friday-180209

Warmup: 2 sets- 15 cal row, 10 pillar to plank, 10 band pull aparts, 5 scapula depressions, then- movement prep with Coach Flex Friday: 1) Close Grip Bench Press- 3 sets of 4 @ 2.5-10# heavier than last week, rest 2 min 2) 5 Rounds for Max Chin-ups -10 DB…

Thursday-180208

Warmup: 2 sets- 12 cal airbike, 30 sec alternating captain Morgan, 10 banded good mornings, 5 scapula depressions, then- movement prep with Coach Conditioning: AMRAP 18 12/9 Calorie AirBike 15 Wallballs (20/14) 12 Alternating Dumbbell Snatches (50/35) 9 Toes to Bar Mobility: -2 min banded hamstring stretch -2 min barbell…
1 2 3 116