Friday-211217

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-friday211217 Warmup: 2 min airbike, then- movement prep with Coach Wod: In 30 minutes complete- -1RM Back Squat -1RM Bench Press -1RM Deadlift Mobility: -2 min couch stretch -2 min foam roll quads

Thursday-211216

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-thursday211216 Warmup: 2 min airbike, then- movement prep with Coach Wod: 5 Rounds for time -400m Run -25/20 cal Airbike Mobility: -2 min foam roll calves -2 min lacrosse ball plantar fascia

Wednesday-211215

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-wednesday211215 Warmup: 500m Row, then- movement prep with Coach Wod: 21-15-9 Reps for time- -HSPU -T2B -Box Jumps (24/20) Mobility: -2 min posture reset -2 min standing hamstring stretch

Tuesday-211214

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-tuesday211214 Warmup: 2 min airbike, then- movement prep with Coach Wod: -1. Every 2 min x 6 sets- 1 Snatch, climbing -2. Every 2 min x 6 sets- 1 Clean and Jerk, climbing Mobility: -2 min foam roll lats/t-spine -2 min foam roll glutes

Monday-211213

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-monday211213 ***Reminder- today is bring a friend day. Please email Coach Matt at crossfitvtg@gmail.com to reserve a spot in any regularly scheduled class for FREE. Warmup: 30 cal Row, then- movement prep with Coach Wod: 20 min AMRAP, teams of 2 -80/70 Cal Row -60 Goblet Squats (70/53)…

Saturday-211211

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-saturday211211 Warmup: 30 cal Row, then- movement prep with Coach Wod: Open Wod 14.4- 14 min Amrap -60 Cal Row -50 T2B -40 Wallballs (20/14) -30 Cleans (135/95) -20 Ring Muscleups Mobility: -2 min foam roll lats/t-spine -2 min couch stretch

Friday-211210

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-friday211210 Warmup: 500m row, then-movement prep with Coach Wod: -1. Every 2:30 x 5 sets: 2 Push Press, climbing -2. 3 sets: -5 Half Kneeling DB Press with 2 sec pause at bottom each side -5 KB Single Leg Glute Bridge with 2 sec pause at top each…

Thursday-211209

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-thursday211209 Warmup: 2 min airbike, then- movement prep with Coach Wod: 3 Rounds for time -30/25 cal Airbike -20 C2B Pullups -10 Alternating D-Ball Lunges (150/100) Mobility: -2 min foam roll lats/t-spine -2 min standing hamstring stretch

Wednesday-211208

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-wednesday211208 Warmup: 500m Row, then- movement prep with Coach Wod: 7 min Amrap- -1 Deadlift (275/185), 1 Box Jump (24/20) -2/2, 3/3, etc… Mobility: -2 min modified pigeon pose -2 min foam roll glutes

Tuesday-211207

Today’s Signup: https://www.signupgenius.com/go/9040B4AADAD23A2FE3-tuesday211207 Warmup: 2 min airbike, then- movement prep with Coach Wod: -1. Every 2 min x 5 sets- 2 Front Squats with 5 sec pause at bottom of rep 1, climbing -2. 3 sets- 5 DB Bird Dog Rows each side with 2 sec pause at top, 20…