Friday-150306

    I'll be posting the Open Wod here today and tomorrow.  We would like to have as many of you as possible join us on Saturday starting at 930am. For those of you who must do it on a different day/time then please let me know ASAP so we…

Thursday-150305

  The 515am On Ramp Class that was scheduled for this morning is canceled due to weather.  Check back here for any further class cancelations throughout the day. Warmup: 3 sets- 5 Hollow Inch Worms (3 sec pause), 10 Zombie Walks, 20 Mountain Climbers -10 PVC Passes -10 Scapula Push-ups…

Wednesday-150304

  Warmup: 20 step monster walk, 20 glute bridges, 20 step lateral walk, 10 ankle stretch each side, 20 banded squats WL: 8 min EMOM -Even Min: 3 Back Squats at 80% -Odd Min: 8 Box Jumps (24/20) Condtitioning: 3 Rounds AFAP - 10 Thrusters (95/65), 50 Double Unders, 5…

Tuesday-150303

    Warmup: 20 step lateral walk, 20 Russian swings, 20 box jump/step downs, 20 wallballs with 2 sec pause @ bottom (12/10), clean warmup with Coach- empty barbell WL: Clean Only Every 90 sec- 60/4, 70/3, 75/3, 80/2, 85/2, 90/1, 75/5 Conditioning: 20 min ME row or Airbike for…

Farewell/End of the Open Party

***For those of you who were not at the gym yesterday, Coach Nick announced that he has received a promotion with his job that requires him to move to Ohio on April 1. Also, VTG member Brennen Tatum announced that he has moved to Nashville and although he will be…

Monday- 150302

  ***Reminder- get your scores for the Open and Affiliate Cup submitted before Monday at 5pm.  For the affiliate cup DON'T add in any bonus points for RX or Scaled. They will be added automatically. Warmup: 500m row or 2 min Airbike, 10 each- ankle stretch, 90/90, inner thigh, PVC…

Saturday- 150228

Open Wod 15.1 and 15.1a We will have a FREE workout for anyone interested in trying Crossfit today at 830am.  This is the perfect time to come see our facility, meet our coaches, and get a great workout for FREE. For our members, we will brief the Open workout at…