Tuesday Class Times

Ok folks, we will have the 4 and 5 pm classes tonight but there will be NO 6pm class. As long as Coach Nick's flight stays on schedule then we will have open gym from 6-9pm tonight. Any changes will be posted here ASAP.

Tuesday-150217

***The 8am class is canceled today, but we do plan reopen for all afternoon classes based on current weather forecasts. Any further changes will be posted here and on the Crossfit VTG Facebook page. Warmup: -20 step lateral walk, 20 Russian swings, 20 box jump step downs, 20 wallballs with…

515am class Canceled Monday

***Due to the wintry mix of weather that is forecast to hit the Smyrna area between 5am-7am Monday morning, the 515am class is canceled for Monday 02/16/15.  We will assess the weather conditions tomorrow morning and post any further cancellations on this site and the Crossfit VTG Facebook page.

Monday-150216

***Due to the wintry mix of weather that is forecast to hit the Smyrna area between 5am-7am Monday morning, the 515am class is canceled. We will assess the weather conditions tomorrow morning and post any further cancellations on this site as well as the Crossfit VTG Facebook page. Warmup: -500m…

Saturday-150214

***Reminder- there will be a group class today at 830, the Supplement/Kipping Pull-up Seminar at 930am, and open gym from 1030-Noon. Warmup: -20 step lateral walk -20 Russian swings- light -20 box jump/step downs -20 wallballs with 2 sec pause @ bottom (12/10) -Clean warmup with Coach- empty barbell WL:…

Friday-150213

150213: Warmup- -500m row or 2 min Airbike -10 each: ankle stretch,inner thigh,90/90,pvc passes,scapula push-ups WL: Snatch Pull+Snatch 2+1x 4 sets, rest 90 sec Conditioning: 8 min AMRAP -50 Wallballs (20/14) -30 Power Cleans (135/95) -10 Bar Muscleups Mobility: -2 min hip capsule internal rotation each side -2 min barbell…

Thursday-150212

Warmup: -3 sets- 5 Hollow Inch Worms (3 sec pause), 10 Zombie Walks, 20 Mountain  Climbers -10 PVC Passes -10 Scapula Pushups Skill: 3 Rounds -3 Turkish Get-ups each side (53/35), 10 HSPU, rest 1 min Conditioning: Tabata (20 sec on, 10 sec off for 8 rounds) -Airbike Calories -T2B…