Wednesday-201125

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-wednesday201125 Warmup: 500m row, then- movement prep with Coach Wod: 5 Rounds for time -750m Row -75 Double Unders Mobility: -2 min lacrosse ball plantar fascia -2 min standing hamstring stretch

Tuesday-201124

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-tuesday201124 Warmup: 2 min airbike, then- movement prep with Coach Wod: 12 min Amrap -1 Strict HSPU, 1 Alternating DB Front Rack Lunge Each Side (50’s/35’s) -2 Strict HSPU, 2 Alternating DB Front Rack Lunges Each Side -3/3, 4/4, etc... *Note- round 1 requires 1 lunge on the…

Monday-201123

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-monday201123 Warmup: 500m row, then- movement prep with Coach Wod: Every 4 min x 5 sets -5 Deadlifts, climbing -Depth Drop+Vertical Jump+Broad Jump with single leg catch each side -Max Top Of Chin-up Hold Mobility: -2 min modified pigeon pose-2 min foam roll lats/t-spine

Saturday-201121

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-saturday201121 Warmup: 2 min airbike, then- movement prep with Coach Wod: 3 Rounds for time -400m Run -7 Ring Muscleups -21 Wallballs (20/14) Mobility: -2 min couch stretch -2 min foam roll calves

Friday-201120

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-friday201120 Warmup: 2 min airbike, then- movement prep with Coach Wod: -1. Every 2 min x 5 sets- 1 Front Squat, climbing -2. 3 sets- 1 Floor Press- climbing, 30 sec side plank leg raise hold each side, 8 arch position A-T-Y’s Mobility: -2 min lacrosse ball pecs…

Thursday-201119

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-thursday201119 Warmup: 500m row, then- movement prep with Coach Wod: 30 D-Ball Over Shoulder for time (150/100) Mobility: -2 min foam roll t-spine/lats -2 min modified pigeon pose

Wednesday-201118

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-wednesday201118 Warmup: 500m row, then- movement prep with Coach Wod: 3 Rounds for time -21 HSPU -21 T2B -1,000m Row *30 min cap. Mobility: -2 min standing hamstring stretch -2 min foam roll hamstrings

Tuesday-201117

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-tuesday201117 Warmup: 500m row, then- movement prep with Coach Wod: -1. Every 90 sec x 6 sets- 1 Snatch, climbing -2. Every 90 sec x 6 sets- 1 Clean and Jerk, climbing Mobility: -2 min couch stretch -2 min foam roll lats/t-spine

Monday-201116

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-monday201116 ***Reminder- today is bring a friend day! Please have anyone interested in coming to class send an email to Coach Matt at crossfitvtg@gmail.com to schedule. Warmup: 2 min airbike, then- movement prep with Coach Wod: Teams of 2, 20 min Amrap- -80/70 calorie Airbike -80 Supine Ring…

Saturday-201114

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-saturday201114 Warmup: 30 cal Row, then- movement prep with Coach Wod: 7 min Amrap -50 Burpees over Rower -Max Row Calories in Remaining time Mobility: -2 min couch stretch -2 min foam roll t-spine
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