Coach Luis

Tuesday 1.3.16 (It’s March!)

Coach Luis

Warm-up:
Row 30 Cals
Then…
3 RNFT:
3 Snatches with barbell
5 T2B
3 Clean and Jerks with barbell
5 T2B
(Move up in weight each round, preparing for WOD)

WOD:EMOMx12 minutes:
2 Rounds of:

COMP:
Min 1: 5 Snatches, 135/95 + 10 TTB
Min 2: 15/12 Calorie Row
Min 3: 5 Clean and Jerks, 135/95 + 10 TTB
Min 4: 15/12 Calorie Row
Min 5: 5 Thrusters, [...]


CrossFit Open Athletes…

DO NOT FORGET, you must submit your own scores through games.crossfit.com. Sign into your profile and submit your score, I will validate it once it is submitted. Also, if you’re having trouble finding your judge please use my name instead Matthew Steele.

Thanks,

Coach Matt


Roller Derby Night!

Next CFV Social is this Saturday night!

Roller Derby Night!

Hey Gang! It is time for our next CFV Social. We are going to be heading over to watch the Molly Rogers Roller Girls match this Saturday March 5th. It will be at Galaxy Skate way, address is: 1488 Aurora Rd and the game starts at 7:30PM.

A couple of notes:
- Bring [...]


CrossFit Viera

Monday 29.2.16

Vicki

Warm-up:
Locomotion Routine
Barbell Warm-up

Strength:
3×1 Squat Snatch @ 80% of 1RM Snatch

WOD:
Teams of 2
AMRAP 20 minutes:
3 Calorie Row, 3 Hand-Release Pushups, 3 Kettle Bell Swings, 55/35
6 Calorie Row, 3 Hand-Release Pushups, 6 Kettle Bell Swings, 55/35
9 Calorie Row, 3 Hand-Release Pushups, 9 Kettle Bell Swings, 55/35
Partner 1 completes the round of three reps of each [...]


15# barbells with the weights loaded on!

Everything is set up, here we go! Check it out

15# barbells with the weights loaded on!

Arena set-up

As you can see, we already have the bars set up and the stage is set.

All Athletes that are doing Overhead walking lunges will be using a 15# bar with 25# and 15# plates on it.

Men will have to use 95#, which breaks down [...]



Our Team

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

Crossfit Viera Team

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