Wednesday-150225

  Warmup: 20 step monster walk, 20 glute bridges, 20 step lateral walk, 10 ankle stretch each side, 20 banded squats WL: Back Squat- 4 sets of 2 @ 80% Conditioning: 3 Rounds AFAP -25 Double Unders, 12 Wallballs (20/14), 12 Pullups, 25 Double Unders -Rest 1 min Mobility: -2…

Tuesday-150224

Warmup: 20 step lateral walk, 20 Russian swings, 20 box jump step downs, 20 wallballs with 2 sec pause @ bottom (12/10), CJ warmup with Coach- empty barbell WL: Clean and Jerk 75/2, 80/1, 85/1, rest 90 sec Conditioning: 8 rounds -15 cal row or 12 cal Airbike AFAP Rest…

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…