***The 8am class is canceled today, but we do plan reopen for all afternoon classes based on current weather forecasts. Any further changes will be posted here and on the Crossfit VTG Facebook page.


-20 step lateral walk, 20 Russian swings, 20 box jump step downs, 20 wallballs with 2 sec pause @ bottom (12/10)

-CJ warmup with Coach- empty barbell

-WL: Clean and Jerk- 7 made lifts starting @ 60% to work to heavy single.  1 miss allowed. After second miss drop current weight down 10% and complete the remaining reps.

Conditoning: 3 sets, each consisting of a 4 min AMRAP with 4 min rest between each set-

-8 Hang Cleans (95/65), 4 Ring Dips


-2 min banded hamstring stretch each side

-2 min lacrosse ball chest each side