Monday-150216

***Due to the wintry mix of weather that is forecast to hit the Smyrna area between 5am-7am Monday morning, the 515am class is canceled. We will assess the weather conditions tomorrow morning and post any further cancellations on this site as well as the Crossfit VTG Facebook page. Warmup: -500m…

Saturday-150214

***Reminder- there will be a group class today at 830, the Supplement/Kipping Pull-up Seminar at 930am, and open gym from 1030-Noon. Warmup: -20 step lateral walk -20 Russian swings- light -20 box jump/step downs -20 wallballs with 2 sec pause @ bottom (12/10) -Clean warmup with Coach- empty barbell WL:…

Friday-150213

150213: Warmup- -500m row or 2 min Airbike -10 each: ankle stretch,inner thigh,90/90,pvc passes,scapula push-ups WL: Snatch Pull+Snatch 2+1x 4 sets, rest 90 sec Conditioning: 8 min AMRAP -50 Wallballs (20/14) -30 Power Cleans (135/95) -10 Bar Muscleups Mobility: -2 min hip capsule internal rotation each side -2 min barbell…

Thursday-150212

Warmup: -3 sets- 5 Hollow Inch Worms (3 sec pause), 10 Zombie Walks, 20 Mountain  Climbers -10 PVC Passes -10 Scapula Pushups Skill: 3 Rounds -3 Turkish Get-ups each side (53/35), 10 HSPU, rest 1 min Conditioning: Tabata (20 sec on, 10 sec off for 8 rounds) -Airbike Calories -T2B…

Wednesday-150211

Warmup: -20 step monster walk -20 glute bridges -20 step lateral walk -10 ankle stretch each side -20 banded squats WL: Back Squats- 60/3, 70/3, 80/3, 85/3x3 sets, rest 2 min Conditioning: 4 Rounds -50 Double Unders -10 Power Snatch (115/75) -10 OHS (115/75) -4 Strict Pullups -Rest 1 min…

Tuesday-150209

Warmup: -20 step lateral walk -40 jump rope -20 back extensions -10 hip drop stretches -20 wallballs with 2 sec pause @ bottom (12/10) -CJ warmup with Coach- empty barbell WL: 10 min to est Max Hang Clean directly into Jerk Conditioning: 16 min AMRAP -10 Hang Power Clean (135/95)…

Monday-150209

Ashley and I would like to say a huge THANK YOU to everyone who helped make the #crazystrong for Keri fundraiser competition on Saturday a huge success.  Through your efforts we were able to raise over $5,000 for Daniel, Cale, and Reece.  The day went smoothly and the competition was…