Tricia and Jessalyn

Saturday 30.4.16

Jessalyn

8am Power Hour:

Snatch: Work up to heavy set of 2, from the hang.

Work on gymnastics

9am Team Hour:

AMRAP 30 minutes: Teams of 2

Rx:
55 Double-unders
15 C2B pull-ups
5 Hang Power Cleans, 155/105

Scale 1:
45 Double-unders
15 pull-ups
5 Hang Power Cleans, 125/85

Scale 2:
35 Double-unders or 70 Singles
15 Jumping CTB pull-ups
5 Hang Power Cleans, 95/65


Crossfit Viera Gym Culture (Episode 1) WATCH IT!!

Justin Treptow and I are very excited to bring you a six episode series about the environment and culture of CrossFit Viera.

So without further ado, here is episode 1! (Please click on picture if you do not see a play button)


Maddey

Friday 29.4.16

Maddey

Warm-up: 10-12 minute warm-up time
3 RNFT:
Run 100 meters
7 Bar Facing Burpees
5 Overhead Squats
2 Muscle-ups/ Progression/ 2 Ring Rows + 2 Ring Dips

WOD: For time: 15 minute time cap

Rx:
For time:
55 Bar Facing Burpees
34 Overhead Squats, 95/65
21 muscle-ups

Scale 1:
For time:
55 Bar Facing Burpees
34 Overhead Squats, 75/55
21 muscle-ups Progressions (Jumping from box or from lower rings [...]


Reminder, tonight at 6:30 pm….

Athletes,

There will be no open gym or make ups during the 6:30 PM class tonight. At 6:30 PM we will have a gymnastics class going on with coach Will. Please RSVP through your app or on our website if you plan on coming tonight.

Thank you!

Coach Matt


ahh the rebound effect ;)

Thursday 28.4.16

ahh the rebound effect

Make-up day or ROMWOD day!

Do not forget to RSVP!

Athletes,

There will be no “scheduled yoga” tomorrow with Kelly at 9:15 am. But what we can do is put ROMWOD up on display and go through that.

On Thursdays, for most CrossFit gyms around the world, it is typically an active [...]


Smile! It's Wednesday! Hump Day!

Wednesday 27.4.16

 

Smile! It’s Wednesday! Hump Day!

Warm-up:
Barbell Warm-up (Coach Lead)
Then 2 Rounds of:
3 Cleans (full Squat)
10 Push-ups
3 Overhead squats

Strength/WOD: Time Duration (For the remainder of class)

“The Other Total”
1RM Clean
1RM Bench
1RM OHS

Score = Total weight moved for all three lifts

DTS:

HSPU Skill/Stamina
Every :30 for 10 minutes complete: 1 Strict HSPU + 2 Kipping HSPU

Scale 1: Every :30 [...]


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