Saturday-220521

***Special Attention: if you plan to attend class today please be sure to signup ASAP with the link below. We appreciate it very much! Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-saturday220521 Warmup: 30 cal row, then- movement prep with Coach Wod: For time- -100 Double Unders -80/70 cal Row -60 OHS (45/35) Mobility: -2…

Friday-220520

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-friday220520 Warmup: 2 min airbike, then- movement prep with Coach Wod: -1. 3 sets: 3 Back Rack Lunges with 2 sec pause at bottom each side, 7 Nordic Hamstring Curls with 3 sec pause, rest 2 min -2. 3 sets: 2+2+2 Barbell RDL+Bent Over Row with 2 sec…

Thursday-220519

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-thursday220519 Warmup: 2 min airbike, then- movement prep with Coach Wod: 10 min Amrap- -60/50 cal Airbike -Max Distance D-Ball Carry in remaining time (150/100), in 50 foot sections Mobility: -2 min modified pigeon pose -2 min foam roll lats/t-spine

Wednesday-220518

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-wednesday220518 Warmup: 2 min airbike, then- movement prep with Coach Wod: 30 min Amrap- -400m Run -25 Pullups -25 Pushups Mobility: -2 min lacrosse ball plantar fascia -2 min door frame pec stretch

Tuesday-220517

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-tuesday220517 Warmup: 500m Row, then- movement prep with Coach Wod: Every 4 min x 5 Sets- -3 Snatches, climbing -Max Strict Chinups -30 sec Weighted Plank Mobility: -2 min cobra pose -2 min barbell trap smash

Monday-220516

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-monday220516 ***Reminder- today is Bring A Friend Day during all regularly scheduled classes. Please email Coach Matt at crossfitvtg@gmail.com to reserve a spot. We look forward to working with you! Warmup: 2 min airbike, then- movement prep with Coach Wod: 18 min Amrap, Teams of 2 (partners complete…

Saturday-220514

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-saturday220514 Warmup: 2 min airbike, then- movement prep with Coach Wod: 20 min Amrap- -8 C2B Pullups -9 HSPU -10 Alternating DB Stepups (50/24, 35/20) Mobility: -2 min barbell trap smash -2 min foam roll lats/t-spine

Friday-220513

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-friday220513 Warmup: 500m row, then- movement prep with Coach Wod: -1. 3 sets: 5 Shoulder Press (2 sec pause at eye level rep 1), 5 DB Bird Dogs each side with 2 sec pause at top), rest 2 min -2. 3 sets: 5 Snatch Grip RDL (2 sec…

Thursday-220512

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-thursday220512 Warmup: 2 min airbike, then- movement prep with Coach Wod: 5 Rounds -1 min Max Airbike Calories -3 min Rest Mobility: -2 min couch stretch -2 min standing hamstring stretch

Wednesday-220511

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-wednesday220511 Warmup: 500m row, then-movement prep with Coach Wod: For time -1,000m Row -100 Double Unders -30 T2B Mobility: -2 min foam roll calves -2 min lacrosse ball plantar fascia
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