We will have one class at noon today! Make sure you’re registered at Concept 2 for our January challenge, it starts today! https://log.concept2.com/challenges/vtc Partner WOD Buy in: Accumulate 2018 meters on the rower, when 2018 meters is reached, you and your partners will complete the following work: if it’s a team of two, take turns,...Read More
Partner WOD Teams of 2: On the Minute x 24 (6 Rounds) Station 1 – 1 Round of “Cindy” (5 Pull Ups 10 Push Ups, 15 Air Squats Station 2 – 10 Kettlebell Swings (53/35) Station 3 – Max Calorie Row Station 4 – Rest Each athlete will cycle through the 6 rounds, or 24...Read More
New Year’s Day we will have one class time at noon! This should be fun today! 10 rounds of: 30 seconds of toes-to-bars Rest 30 seconds 30 seconds of dips Rest 30 seconds 30 seconds of body-weight deadlifts Rest 30 seconds 30 seconds of handstand push-ups Rest 30 secondsRead More
Push Press 5 x 5 (increase weight for each set) I’m seeing quite a bit of muted hip (hips chasing the knees) Take the time to make sure you’re setting your hips back, not just knees forward. Think of your shoulders and your butt being against a wall. Let’s really focus on this today! then:...Read More
EMOM 12 minutes: 3 Hang Power Snatches – the weigh should be heavier than the metcon weight. AMRAP 15: 10 Power Snatches (75/55) 10 Box Jumps 10 Wall Ball (20/14) 10 GHD Sit UpsRead More
I hope everyone had a wonderful time with your friends and family! All Classes will be scheduled as normal. Get your sluggish butts in. Buy in: 50 Double Unders then: 50-40-30-20-10 reps of: Calorie row Kettlebell Swings (53/35) (American Swings); then: Cash out: 50 Double Unders Read More
12 Days of Christmas! 🎄 Like the song the “12 Days of Christmas,” complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1; 2-1; 3-2-1; 4-3-2-1; etc – for a total of 364 reps. Veteran CrossFitters: For Time 1 Sumo Deadlift High-Pull (75/55 lb) 2 Thrusters...Read More
Thruster Heavy Single then: AMRAP 8 minutes: 3 Thrusters (95/65) 3 Toes to Bar 6 Thrusters (95/65) 6 Toes to Bar 9 Thrusters (95/65) 9 Toes to BarRead More
Strict Pull Ups – weighted if possible 5 x 3-5 ( keep a good hollow position) then: EMOM for 14 minutes, alternating: 5 HSPU (kipping or strict) 10 Pistols/ leg, alternatingRead More
