Thursday-201224

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-thursday201224 Warmup: 2 min airbike, then- movement prep with Coach Wod: 12 Days of VTG Christmas -1 Full Snatch (135/95) - 2 OHS -3 Behind the neck Push Press -4 Back Squats -5 Pull Ups -6 Burpees -7 T2B -8 Split Jumps -9 KBS (53/35) -Lateral Bar Jump…

Wednesday-201223

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-wednesday201223 ***Reminder- there is NO 6PM Class tonight. Wod: Teams of 2, with 1 partner working at a time -5 min Max Airbike Calories -5 min Max Double Unders -5 min Max Row Calories Mobility: -2 min lacrosse ball plantar fascia -2 min foam roll glutes

Tuesday-201222

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-tuesday201222 Warmup: 2 min airbike, then- movement prep with Coach Wod: 10 to 1 Reps for time of -HSPU -Box Jumps (30/24) *10 min cap. Mobility: -2 min foam roll calves -2 min foam roll t-spine/lats

Monday-201221

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-monday201221 Warmup: 2 min airbike, then- movement prep with Coach Wod: Crossfit Total- 30 min to est 1RM -Back Squat -Shoulder Press -Deadlift Mobility: -2 min couch stretch -2 min foam roll quads

Saturday-201219

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-saturday201219 Warmup: 2 min airbike, then- movement prep with Coach Wod: 5 Rounds for time -30/20 cal Airbike -15 Strict Pullups -15 True Pushups Mobility: -2 min lacrosse ball pecs -2 min couch stretch

Friday-201218

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-friday201218 Warmup: 500m row, then-movement prep with Coach Wod: -1. Every 90 sec x 7 sets: 1 Snatch, climbing -2. 3 sets: 2 Floor Press- heaviest possible, 10 A-T-Y raises, 20 step lateral band walk each side, rest 2 min Mobility: -2 min foam roll lats/t-spine -2 min…

Thursday-201217

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-thursday201217 Warmup: 2 min airbike, then- movement prep with Coach Wod: 3 Rounds for Time -75 Double Unders -100 Foot Alternating D-Ball Lunges (100/80) -10 Bar Muscleups Mobility: -2 min foam roll calves -2 min lacrosse ball pecs

Wednesday-201216

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-wednesday201216 Warmup: 500m row, then- movement prep with Coach Wod: Open Wod 17.1 For Time10 Dumbbell Snatches (50/35 lb)15 Burpee Box Jump Overs20 Dumbbell Snatches (50/35 lb)15 Burpee Box Jump Overs30 Dumbbell Snatches (50/35 lb)15 Burpee Box Jump Overs40 Dumbbell Snatches (50/35 lb)15 Burpee Box Jump Overs50 Dumbbell…

Tuesday-201215

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-tuesday201215 Warmup: 2 min airbike, then- movement prep with Coach Wod: Every 4 min x 5 sets -3 Front Squats, climbing -Depth Drop+Vertical Jump+Broad Jump with single leg catch and 2 sec hold, each side -Max Unbroken Strict Chinups Mobility: -2 min couch stretch -2 min foam roll…

Monday-201214

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-monday201214 ***Reminder- today is Bring a Friend Day! All classes are open to the public. Please email Coach Matt at crossfitvtg@gmail.com to reserve your free class. Warmup: 500m row, then- movement prep with Coach Wod: 15 min Amrap, teams of 2 with 1 partner working at a time-…