Tuesday-200324

matth
*Note- the gym is closed until a minimum April 7. Full video descriptions with warmups, movement demos, and cool downs for at home workouts are posted on the CrossFit VTG Facebook page and VTG Members Group Page each day. Equipment Wod: 100-80-60-40-20 Double Unders 20 KBS (70/53) after each set…
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Monday-200323

matth
*Full videos with warmup, demo movements, and cool downs are posted on the CrossFit VTG Facebook page and VTG Members Group page. Please post your results/questions/comments there. Equipment Wod: 7x40 yard Sprint, rest as needed3 sets- 1 min Max KB Tempo Goblet Squats (5 sec pause at bottom, Jump up),…
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Saturday-200321

matth
*Full videos with warmups, demo movements, and cool downs are posted on the CrossFit VTG Facebook page as well as the VTG Members Group page for all at home wods. Please post results, questions, comments, etc there. At Home Wods: Equipment Wod- For Time -800m Run -100 Russian KBS (70/53)…
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Thursday-200319

matth
Equipment Wod- 5 sets- Right Side: 5 KB Side Bends, 5 KB Front Squats, 5 KB Snatch or Clean and Jerk, 50 Foot Overhead KB Carry, Left Side: same as right, Rest as minimally as needed to complete each set unbroken. Use a challenging weight but complete all sets without…
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Wednesday-200318

matth
***Special Attention- Corona Virus Schedule Update We will have regular morning classes today and the 5pm class, but after that we will be shutting down for the remainder of the week and next week. We will be renting out each member 1 light dB for warmups, 1 moderate/heavy dB or…
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Monday-200316

matth
***Reminder- please wash hands upon arriving at the gym and before leaving class. If you or anyone in your home are experiencing any flu like symptoms, please stay home until you are cleared by a medical professional. Thank you!!! Warmup: 2 min airbike or 500m Row, then- movement prep with…
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Saturday-200314

matth
Today’s Schedule: 730-830am Open Gym 830am Group Class Warmup: 2 min airbike or 500m Row, then- movement prep with Coach Conditioning: 21/15/9 Reps for time -Back Squat (225/155) -KBS (70/53) Mobility: -2 min couch stretch -2 min foam roll lats/t-spine
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Friday-200313

matth
Warmup: 30 Calorie Row, then- movement prep with Coach Conditioning: 3 min on/3 min off Round 1- 50/40 calorie Row, Max HSPU Round 2- 40/30 calorie Row, Max HSPU Round 3- 30/20 calorie Row, Max HSPU Round 4- 20/10 calorie Row, Max HSPU Mobility: -2 min barbell trap smash -2…
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Thursday-200312

matth
Warmup: 2 min airbike or 500m Row, then- movement prep with Coach 15 min to est Max Complex of- 2 Clean Pulls+Clean+Front Squat with 3 sec pause at bottom3 sets- 10 Rear Delt Flys with 2 sec pause at top, 100 Foot Farmers Carry- heaviest possible, rest 3 min Mobility:…
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