Tuesday-191224

Warmup: 30 cal row, then- movement prep with Coach ***Todays Schedule: 830-930am Open Gym 930am Group Class Conditioning: 21 min Amrap -7 C2B Pullups -14 cal Row -21 Double Unders Mobility: -2 min lacrosse ball plantar fascia -2 min barbell calf smash

Monday-191223

Warmup: 2 min airbike or 500m Row, then- movement prep with Coach “Crossfit Total”- 3 Attempts at 1RM for each movement -Back Squat -Shoulder Press -Deadlift *Athletes have 35 minutes to complete all attempts. Mobility: -2 min couch stretch -2 min foam roll lats/t-spine

Saturday-191221

Today’s Schedule: 830-930am Open Gym 930am Group Class Warmup: 2 min airbike, then- movement prep with Coach Conditioning: “12 Days of a VTG Christmas” -1 Full Snatch-2 OHS-3 BTN Push Press-4 Back Squat-5 Pull-ups-6 Burpees-7 T2B-8 Split Jumps-9 KBS (53/35)-10 Lateral Jumps Over Bar-11 HSPU-12 Thrusters*Men-135/Women-95*30 min time cap. *1…

Friday-191220

Warmup: 500m Row, then- movement prep with Coach Close Grip Bench Press- 5 sets of 2 with 3 sec pause @ bottom of rep 1- climbing, rest 2-3 min3 sets- ME Pushups, ME Chin-ups, 20 Rear Delt Flys, rest 3 min Mobility: -2 min door frame pec stretch -2 min…

Thursday-191218

Warmup: 2 min airbike or 500m Row, then- movement prep with Coach Conditioning: For Time -400m Run -21 Strict Press (95/65) -400m Run -21 Front Squats -400m Run -21 Thrusters -400m Run Mobility: -2 min couch stretch -2 min barbell quad smash

Tuesday-191217

Warmup: 2 min airbike or 500m Row, then- movement prep with Coach 5 sets of 2 Low Hang Clean, Rest 2 min3 sets- 2RM Push Press, 1-leg triple jump each side, 60 sec weighted plank hold- heaviest possible unbroken, rest 2-3 min Mobility: -2 min barbell trap smash -2 min…

Monday-191216

***Reminder- today is Bring a Friend Day!!! Invite your friends/family for a FREE class to hit a partner workout with you!!! Warmup: 2 min airbike, then- movement prep with Coach Conditioning: 18 min Amrap, partners complete full rounds -15/10 cal Airbike -12 Alternating D-Ball Lunges (150/100) -9 Burpee Over Ball…

Saturday-191214

Today’s Schedule: 8-9am Open Gym 9am Group Class 5pm VTG Christmas Party ***Reminder- please bring a new unwrapped toy to donate for this mornings wod!!! Warmup: 2 min airbike or 500m Row, then- movement prep with Coach Conditioning: “Naughty or Nice Wod” 15-12-9 Power Snatch (95/65) 30 Double Unders Thrusters…
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