Tuesday-150630

    Warmup: 500m row or 2 min Airbike, 10 each- ankle stretch, inner thigh, 90/90, PVC passes, Snatch warmup with Coach WL: Work up to a heavy complex of: Power Snatch + Hang Squat Snatch + Squat Snatch + OHS Conditioning: 5 RFT 12 Pull-Ups 12 Burpees 12 Box Jumps…

Monday-150629

    Warmup: 20 step monster walk, 40 jump rope, 20 Russian swings-light, 40 jump rope, 20 wallballs with 2 sec pause @ bottom (12/10), Jerk Warmup with Coach- PVC WL: 1) 8 min to est 1 rep heavy Jerk 2)8 min to est 1 rep heavy front squat Conditioning:…

July Special Announcements!

-***Special Attention, Schedule Change: There will be an 8am class ONLY this Saturday July 4. -Saturday July 11: The ladies of VTG will be heading out to the Arrington Vineyards at 4pm for an evening of food, drinks, and hanging out. Contact Coach Ashley for more info. -Also on Saturday…

Saturday-150627

  Today's Schedule: -830am: FREE Class -930am: Group Class -1030-Noon: Open Gym Warmup: 500m row or 2 min Airbike, 10 each- ankle stretch, 90/90, inner thigh, PVC passes WL: Overhead Squat 4 sets of 6, rest 90 sec Conditioning: In teams of 3 with 1 person working at a time,…

Friday-150626

    Warmup: 20 step lateral walk, 20 Russian swings, 10 PVC passes, 20 wallballs with 2 sec pause at bottom (12/10), Clean warmup with Coach- Empty Barbell WL:  Clean Only- 80/3, 85/2, 90/1, then work to heavy single in no more than 3 attempts Conditioning: "JT" 21-15-9 of: HSPU Ring Dips…

Thursday-150625

    Warmup: 3 Rounds- 10 Band Pull Aparts, 10 Pushups, 10 Zombie Walks, 30 sec static hanging hold WL: Intro to Floor Press, then 5x5 with 2 min rest between sets Conditioning: Row 2k for time Mobility: -2 min door frame pec stretch each side -2 min barbell hamstring…

Wednesday-150624

  Crossfit Recovery Pose:) Warmup: 500m row, then 2 Rounds of- 10 Box Jump Step Downs, 10 Back Extensions, 10 90/90 stretch, Deadlift warmup with Coach WL: 15 min to est 1RM Deadlift Conditioning: 4 rounds EMOM Min 1: 12 KBS (70/53) Min 2: 40 second Plank Hold on elbows…

Tuesday-150623

    Warmup: 500m row or 2 min Airbike, 10 each- ankle stretch, inner thigh, 90/90, PVC passes, Snatch Warmup with Coach-PVC WL: 1 min of Max Effort Snatches at 115/80 Rest 1 minute 1 min of Max Effort Snatches at 155/105 Rest 1 minute 1 min of Max Effort…

Monday-150622

    Warmup: 20 step monster walk, 10 ankle stretch, 20 step lateral walk, 60 sec static hanging hold, 20 banded squats WL: Back Squat- 15 min to work to a heavy double Conditioning: "Hulk Hogan"- Every 2 min for 20 minutes complete 3 Muscle ups 5 Power Cleans, 185/135…