Monday-150223

The Champs Gym Warmup: 500m row or 2 min Airbike, 10 each- ankle stretch,90/90,inner thigh, PVC passes,scapula push-ups, Snatch warmup with Coach- PVC WL: Snatch- 4 singles @ 85% Conditioning: AMRAP in 1 min: 8 Power Snatch (75/55), 6 Burpee Over Bar Rest 4 min Repeat AMRAP Rest 4 min…

Saturday-150221

  ***The mobility class that was scheduled for today at 830am has been canceled and rescheduled for Saturday March 21 at 930am.  Today we will have one class at 930am and open gym from 1030am-Noon. Warmup: -20 step lateral walk, 40 jump rope, 20 Russian swings-light, 40 jump rope, 20…

Friday-150220

  ***Morning classes will run as scheduled today.  Any weather related changes to the afternoon classes will be posted here and on the Crossfit VTG Facebook page. Warmup: -500m row, 20 box jump/step downs, 20 back extensions, 10 90/90 stretch each side WL: Deadlift- 4 sets of 2 TNG @…

Thursday-150219

  ***All regularly scheduled classes will be held today.   Warm up: -3sets- 5 Hollow Inch Worms (3 sec pause), 10 Zombie walks, 20 Mountain Climbers -10 PVC Passes -10 Scapula Pushups Skill: 12 min to work to a heavy single Turkish Get-Up on both sides Conditioning: 4 Rounds -90…

Wednesday-150218

    ***Due to the forecast of snow and temperatures well below freezing for the early hours of the morning tomorrow, the 515am class is cancelled. Any further cancellations will be posted here and on the Crossfit VTG Facebook page. Warmup: 20 step monster walk, 20 back extensions, 20 step…

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…