***Due to the forecast of snow and temperatures well below freezing for the early hours of the morning tomorrow, the 515am class is cancelled. Any further cancellations will be posted here and on the Crossfit VTG Facebook page.

Warmup: 20 step monster walk, 20 back extensions, 20 step lateral walk, 10 ankle stretch, 20 banded squats

WL: Back Squat- 60/3, 70/3, 80/3, 85/3, 90/1 x 2 sets, rest 90 sec

Conditioning: 10-1 ladder of

-Alternating KB Snatch (53/35)

-C2B Pullups


-2 min hip capsule external rotation each side

-2 min foam roll lats