***With the forecast calling for possible snow overnight be sure to the VTG members page, the Crossfit VTG Facebook page, and the for any weather related schedule changes on Monday morning.


Warmup: 2 min airbike or 500m row, then- movement prep with Coach

Skill: Deficit HSPU/HS Walks

Conditioning: 21/15/9 reps for time of

-3″ Deficit HSPU

-Box Jumps (30/24)


-2 min barbell trap smash

-2 min barbell calf smash