Thursday- 141204
Warmup: -3 rounds: 5 hollow inch worms(3 sec pause),10 zombie walks,20 mountain climbers (each side) -10 windshield wipers -10 scapula push-ups Skill/Midline: -Intro to Turkish Getups -1a) 4 sets of 2 Turkish Getups each side(53/35), rest 60 sec -1b) 4 sets of 30 sec hollow rock, rest 30 sec Conditioning:…
Wednesday- 141203
Warmup: -20 step monster walk -20 glute bridges -20 step lateral walk -20 Russian swings-light -20 banded squats WL: Back Squat every 90 sec- 50/10,60/8,70/6,80/4,85/4,90/3,95/2,80/10 Conditioning: -6 min AMRAP: 7 Power Snatch(95/65),5 burpees,3 bar muscle ups -rest 3 min -6 min AMRAP: 60 KBS(53/35),30 Power Clean(95/65),ME HS walk in remaining…
Tuesday- 141202
Warmup: -20 step lateral walk -20 back extensions -10 ankle stretch each side -20 wallballs with 2 sec pause @ bottom (12/10) -CJ warmup with Coach-Empty barbell WL: Work up to 75%, every 60 sec complete 2 cleans+1 jerk X 5 min, then ME CJ for 2 min Conditioning: 3…
VTG Christmas Party/Game Night Saturday Dec. 13 at 5pm
It's Party time people!!! Break out those ugly sweaters and join us on Saturday Dec. 13 starting at 5pm for our annual Christmas Party. We will provide delicious BBQ from Kenya Davis' "Real Deal BBQ." Bring your family and sign up on the sheet at the front desk so we…
Crossfit VTG Survey, help us help you!
Ok ladies and gentlemen, Dec. 1, 2014 marks 2 years for Crossfit VTG! Please take a few moments and give us your feedback via this short survey. We started this gym to give you the best possible coaching, equipment, and community possible and we want to know how we are…
Monday- 141201
Warmup: -500m row or 2 min Airbike -10 each: ankle stretch,90/90,inner thigh,floor slides,windshield wipers,scapula push-ups -Snatch warmup with Coach-PVC WL: snatch- work up to 80% then complete 2 reps every 60 sec X 5 min, then complete ME reps in 2 min Conditioning: 15-12-9 reps for time -Deadlifts (275/185) -Burpee…
And the winner is…
trim.tg1iA0 Congrats to Tracy Turner on winning a FREE month membership in the Smyrna-Lavergne Food Bank canned food drawing! And thanks so much to all of you who participate! Through your gracious donations we were able to raise $462 in donations and over 200 pounds of food for local families…
Reminders for Saturday-141129
***Today is the final day to bring in gift cards to local grocery stores and/or items for the canned food drive. Make sure you show your items to a coach so they can count them and get you a FREE bumper sticker and get your name entered for the free…
Saturday-141129
Warmup: -20 step lateral walk -20 box jump/step downs -20 glute bridges -20 wallballs with 2 sec pause at bottom (12/10) -CJ warmup with Coach- empty barbell WL: Starting with an empty barbell, 15 min to est 1RM CJ Conditioning: 18 min AMRAP -400m run -15 Power Snatch (95/65) -15…
Friday-141128
Today's Schedule: 9am class, 10am-Noon Open Gym Warmup: -500m row or 2 min Airbike -10 each: ankle stretch,90/90,inner thigh,floor slides,windshield wipers,scapula push-ups -Snatch warmup with Coach-PVC WL: Starting with an empty bar, 15 min to est 1RM Snatch Conditioning: 4 sets -Row 250m row sprint (25 cal Airbike) -10 Burpee…