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4th of July schedule

Everyones been asking what we’re doing for the 4th for the WOD. If its going to be different hours and so on.

There is nothing more american then to slam bars and kill PR’s! So we’ll be having our power hour starting at 8:30am  (half hour later than usual) and 9:30am will be the Team [...]


CrossFit Kids this Thursday afternoon

This Thursday we’ll have CrossFit Kids classes with Coach Mark.

The schedule is as follows:

3:30pm-4:30pm(at the latest)

3-6 year olds

4:30pm-5:30pm

7-12 year olds

We are separating the the age groups to make it a better experience and coaching atmosphere for the kids. You MAY NOT bring your kid to a time that does not correspond to their age grouping. [...]


AS3Q5374

WOD 010715

Pregame-Lower Prep

Warm Up:
Row 1,000/Run 800M
Clean Barbell Prep

Strength:
14 Minutes to establish: Heavy for Day
COMP/FIT-3RM Clean
NOVICE-Clean Technique

WOD:  3RFT
COMP:
21 WallBalls 20/14#
14 Deadlifts 245/165#
7 Muscle Ups

FIT:
21 WallBalls 20/14#
14 Deadlifts 205/125#
7 Chest To bars

NOVICE:
15 WallBalls 14/10#
10 Deadlifts 135/95#
5 Pull-ups or Ring Rows

DTS: 

3 Sets of:
15 Candlestick
25 Hollow Rock
25 Superman Rock


AS3Q4119

WOD 300615

Pregame- Upper Body Prep 

Warm Up:
2RNFT of:
50 Double Unders  or :45 Second Practice
30 Feet Handstand walk or Inch Worms
10 Hollow Rocks/Arch Rock

Strength: 12 Minutes:
Split Jerk 3 Rep, Heavy for the day

WOD:  4 Intervals for cumulative working time:

COMP-
18- GHD sit-ups
12 HSPU
6 Burpee Box Jump 24/20″
Rest 2 Minutes

FIT-
15- GHD sit-ups or weighted Sit-ups
10 HSPU or Pike Push-ups
5 [...]


AS3Q3976

WOD 290615

Pregame- Squat Prep

Warm Up: * This is not for time or weight, but to prep body for squats
10 Goblet Squats
10 Walking Lunge per Leg
10 (Per leg) Stiff Leg Kettlebell Deadlift
10 Goblet Squats

 

Strength: 14 Minutes
Back Squat 3 Rep- Heavy for Day

WOD: 5RFT

COMP:
400M Run
20 Hip Extensions
10 Overhead Squats 135/95#

FIT:
400M Run
20 Hip Extensions
10 Overhead Squats 95/65#

NOVICE:
200M Run
10 Hip Extensions or [...]


AS3Q3313

WOD 270615 Saturday

Weightlifting Class 8:00-9:00AM

Snatch*
1.1@80-85% x 3
* These should be Heavy and Pretty.

Squat
5@9- No Drop

Group Class 9:00-10:00AM

WOD: * Teams of 3 complete:

For time:

300 Double Unders**
15 Rope Climbs***
15 Bear Complex 185/135#, 135/95#, 95/65#*
300 Double Unders

*Scale Weight as needed
**Scale double unders to 2:1 Singles
*** Scale rope climbs to 2:1  Sub from floor,

 


Our Team

Come experience the difference for yourself and power your life in a fun and supportive environment.

Crossfit Viera Team

Monday 26.6.17

Charlotte aka "Charizard"

Charlotte aka “Charizard”

Warm-up:
Barbell Warm-up for Snatch
30 band pull-aparts, overhand and underhand
3 RNFT:
12 Arch Rocks or Hip extensions
12 Hollow Rocks or GHDs
5 Power Snatches (work your way up in weight)

WOD:
“Isabel”
For Time:
30 Snatches (135/95)

DTS:
Power Snatch + OHS
2+2
2+2
2+2 x 3 sets

Gymnastics Conditioning
Muscle-ups: 6×40% unbroken, :40 rest