Monday-181217

Warmup: 2 min airbike or 500m Row, then- movement prep with Coach 1) Back Squat- 5x2 climbing, rest 3 min 2) 3 sets- 3 Bench Press, 30 sec DB split squat hold each side- heaviest possible, rest 3 min Mobility: -2 min lacrosse ball glutes -2 min barbell hamstring smash

Saturday-181215

Today's Schedule: 8am- Free Intro Class 9am- Group Class 6pm- VTG Christmas Party Warmup: 2 min airbike, then- movement prep with Coach Wod: "12 Days of a VTG Christmas" 1. Squat Snatch 2. OHS 3. Behind the Neck Push Press 4. Back Squat 5. Pullups 6. Burpees 7. T2B 8.…

Friday-181214

Warmup: 500m row or 2 min airbike, then- movement pre with Coach 1) DL 5x3, rest 3 min 2) 3 sets- 5 shoulder press- heaviest possible, 1 min sandbag isometric hold- heaviest possible, rest 2-3 min Mobility: -2 min barbell hamstring smash -2 min couch stretch

Wednesday-181212

Warmup: 2 min airbike, then- movement prep with Coach Conditioning: For Time -30/25 cal airbike -20 Front Squats (185/135) -10 Ring Muscleups *10 min cap. Mobility: -2 min foam roll t-spine -2 min banded hamstring stretch

Tuesday-181211

Warmup: 2 min airbike or 500m row, then- movement prep with Coach 1) 12 min max- 5 TNG Squat Snatch 2) 3 sets- 3RM weighted pullup, 8 Bulgarian Split Squat e/s with DB's held @ farmers carry- heaviest possible, rest 3 min Mobility: -2 min barbell quad smash -2 min…

Monday-181210

***With the forecast calling for possible snow overnight be sure to the VTG members page, the Crossfit VTG Facebook page, and the www.crossfitvtg.com for any weather related schedule changes on Monday morning.   Warmup: 2 min airbike or 500m row, then- movement prep with Coach Skill: Deficit HSPU/HS Walks Conditioning:…

Saturday-181208

Today's Schedule: 830am Group Class Warmup: 500m row, then- movement prep with Coach Conditioning: 18 min Amrap, teams of 2 alternating complete rounds with partner -25 Wallballs (20/14) -250m Row Mobility: -2 min barbell quad smash -2 min barbell hamstring smash  
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