Monday-150330

    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 @ Hip- 60/3 x 4 sets, rest 60 sec Conditioning: 3 Rounds for time -400m run, 50 Double Unders, 25 Pull-ups Mobility: -2…

Saturday-150328

Interested in trying Crossfit? Perfect! Join us today at 830am for a FREE class! This is the perfect time to come see our facility, meet our coaches, and get a great workout in for FREE. Hope to see u there! VTG Members- We will brief Open Wod 15.5 at 930…

Friday-150327

    We hope that all of you can come hit Open Wod 15.5 with us on Saturday at 930am.  If so, come mobilize today and be ready for Saturday.  If not, then you are welcome to come do the open wod today.  Good luck everyone! Also, join us this…

Thursday-150326

  Warmup: -3 sets of 5 hollow inch worms (3 sec pause), 10 zombie walks, 20 mountain climbers -10 pvc passes -10 scapula push-ups Skill: 4 sets maintaining hollow body position throughout, rest 2 min -3 Hollow position pullups -3 Hollow/arch swings -2 Strict MU -2 Kipping MU -2 Ring dips…

Wednesday-150325

    Warmup: 20 step monster walk, 20 glute bridges, 20 step lateral walk, 10 ankle stretch each side, 20 banded squats WL: Back Squats- 5 sets of 4 @ 70%, Every 90 sec Conditioning: 6 Rounds -5 Push Press (135/95), 40 Double  Unders, Rest 30 sec Mobility: -2 min…

Tuesday-150324

    Warmup: 20 step lateral walk, 40 jump rope, 20 back extensions, 40 jump rope, 20 wallballs with 2 sec pause @ bottom (12/10), clean warmup with Coach- empty barbell WL: Clean Only every 60 sec- 50/2, 60/2, 70/2, 75/1, 80/1, 85/1, 50/ME reps in 60 sec Conditioning: -200m…

Monday- 150323

    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: Hang Snatch every 60 sec 50/3, 60/3, 65/2, 70/2, 75/1, 80/1, 85/1, 40/max reps in 60 sec Conditioning: For time -50 cal row -40…

Friday-150320

    We hope that all of you can join us to hit the Open Wod on Saturday starting at 930am. If so, then come do some mobility today and be ready to go Saturday. If not, the you are welcome to come do the open Wod today.  Good luck…