Saturday-150110

Warmup: -500m row or 2 min air bike -10 each: ankle stretch,90/90,inner thigh,PVC passes,scapula push-ups -Snatch warmup with Coach: PVC WL: 6 min to est 1RM Snatch starting with an empty bar Conditioning: Open Wod 12.3, 18 min AMRAP -15 Box Jumps (24/20) -12 Push Press (115/75) -9 T2B Mobility:…

Friday-150109

Warmup: -500m row or 2 min air bike -20 box jump/step downs -10 each: 90/90, PVC passes, scapula push-ups WL: 5x5 deadlift ascending in weight each set to 5RM, rest 2 min Conditioning: 4 Rounds for working time -10 Alternating DB Snatch (50/35) -15 HSPU -Rest 1 min Mobility: -2…

#CRAZYSTRONG FOR KERI

[gallery type="slideshow" ids="1432,1433,1434,1435,1436,1437,1438,1439,1440,1441,1442,1443" orderby="rand"] CrossFit VTG will be hosting a competition on Saturday February 7th 2015 to benefit the children of Keri Leigh Victory. Keri, wife of VTG member Daniel Victory, recently passed away from Breast Cancer. This competition will serve as a way that we can honor her life…

Thursday-150108

Warmup: -3 sets: 5 hollow inch worms (3 sec pause), 10 zombie walks, 20 mountain climbers -10 PVC passes -10 scapula push-ups Skill: -Double Under progressions then -10 min EMOM: -Even Min: 40 sec double unders - Odd Min: 30 sec hollow rock Conditioning: With a 15 min running clock,…

Wednesday-150107

Warmup: -20 step monster walk -20 Russian Swings -20 step lateral walk -40 jump rope -20 banded squats WL: 5x5 Back Squats ascending each set to 5RM, rest 2 min Conditioning: 21/15/9 reps for time -Thrusters (95/65) -C2B Pull-ups   Mobility: -2 min kb shoulder capsule mobilization each side -2…

Tuesday-150106

Warmup: -20 step lateral walk -20 back extensions -20 push-ups -20 wallballs with 2 sec pause @ bottom (12/10) -CJ warmup with Coach- empty barbell WL: Clean+Jerk- 4x2+1@ 80%, rest 60 sec Conditioning: 8 min AMRAP -2 G2O (135/95), 2 T2B -4 G2O, 4 T2B -6 G2O, 6 T2B -8+8,…

Monday-150105

Warmup: -500m row or 2 min air bike -10 each: ankle stretch,90/90,inner thigh,PVC passes, scapula push-ups -Snatch warmup with Coach-PVC WL: Snatch 4x2 @ 80% drop every rep, rest 60 sec Conditioning: 4 Rounds for time -400m run -10 Deadlifts (245/155) -5 Burpee Muscleups Mobility: -2 min box ankle stretch…

Saturday-150103

Interested in trying Crossfit? Come join us today at 830am for a FREE Workout! This is the perfect opportunity to come see our gym, meet our coaches, and get a great workout for FREE. Today is also the final day to register for the January On Ramp session for those…

Friday-140102

Warmup: -500m row or 2 min air bike -10 each: ankle stretch,90/90,inner thigh,pvc passes,scapula push-ups -snatch warmup with Coach-pvc WL: Establish 3RM Hang Snatch in 8 min Conditioning: 4 rounds for working time -25 cal air bike -7 thrusters (135/95) -Rest 2 min Mobility: -10 min squat test