Saturday-191228

Today’s Schedule: 730-830am Open Gym 830am Group Class Warmup: 500m Row, then- movement prep with Coach 10 min EMOM- 1 Power Clean+Push Jerk, climbing”Death by Clean and Jerk”- complete 1 clean and jerk minute 1, 2 minute 2, 3 minute 3 until you fail to complete the allotted reps in…

Friday-191227

Warmup: 2 min airbike or 500m Row, then- movement prep with Coach Conditioning: “Lynne”- 5 Rounds for reps -Max Bodyweight Bench Press -Max Pullups -Rest 3 min between rounds Mobility: -2 min door frame pec stretch -2 min lacrosse ball pecs

Tuesday-191224

Warmup: 30 cal row, then- movement prep with Coach ***Todays Schedule: 830-930am Open Gym 930am Group Class Conditioning: 21 min Amrap -7 C2B Pullups -14 cal Row -21 Double Unders Mobility: -2 min lacrosse ball plantar fascia -2 min barbell calf smash

Monday-191223

Warmup: 2 min airbike or 500m Row, then- movement prep with Coach “Crossfit Total”- 3 Attempts at 1RM for each movement -Back Squat -Shoulder Press -Deadlift *Athletes have 35 minutes to complete all attempts. Mobility: -2 min couch stretch -2 min foam roll lats/t-spine

Saturday-191221

Today’s Schedule: 830-930am Open Gym 930am Group Class Warmup: 2 min airbike, then- movement prep with Coach Conditioning: “12 Days of a VTG Christmas” -1 Full Snatch-2 OHS-3 BTN Push Press-4 Back Squat-5 Pull-ups-6 Burpees-7 T2B-8 Split Jumps-9 KBS (53/35)-10 Lateral Jumps Over Bar-11 HSPU-12 Thrusters*Men-135/Women-95*30 min time cap. *1…

Friday-191220

Warmup: 500m Row, then- movement prep with Coach Close Grip Bench Press- 5 sets of 2 with 3 sec pause @ bottom of rep 1- climbing, rest 2-3 min3 sets- ME Pushups, ME Chin-ups, 20 Rear Delt Flys, rest 3 min Mobility: -2 min door frame pec stretch -2 min…

Thursday-191218

Warmup: 2 min airbike or 500m Row, then- movement prep with Coach Conditioning: For Time -400m Run -21 Strict Press (95/65) -400m Run -21 Front Squats -400m Run -21 Thrusters -400m Run Mobility: -2 min couch stretch -2 min barbell quad smash