David M

Wednesday 1.6.16 (June 1st)

David M

Warm-up:
Barbell Warm-up with Coach

Strength:
With a running clock…
A. At the 0:00
Complete 12 rounds of 1 Power Clean at 75% every 40 seconds (this set is 8 mins)

B. At the 12:00
Complete 12 rounds of 1 Power Snatch at 75% every 40 seconds (this set is 8 mins)

WOD: Stamina/Conditioning Builder
For Time: 15 min time [...]


Welcome back, I've been waiting for you

Tuesday 31.5.16

 

Welcome back, I’ve been waiting for you

Warm-up:
Every 30 sec. for 6 minutes
7/5 Calorie row
3 TnG Power cleans
3 Box Jumps
Rest 30 Sec.

WOD: 15 min cap
Rx:
3 Rounds:
21 Calorie Row
15 Power Cleans, 155/105
9 Box Jumps, 30/24

Mod 1:
3 Rounds:
21 Calorie Row
15 Power Cleans, 135/95
9 Box Jumps, 24/20

Mod 2:
3 Rounds:
15 Calorie Row
12 Power Cleans, 115/75
9 Box Step-ups or [...]


Beach day tomorrow (Memorial day)

Athletes,

We will meet at “The Beach House” (The old officers club) across from Patrick Air Force base (it’s the next beach north from the main gate).

We will be there from 8 am – 12pm (1pm the latest)

Look for the CrossFit Viera Tent, and bring coolers, food, surfboards, frisbee’s, etc to play on the beach.

Looking forward [...]


Nate

Friday 27.5.16

Nate

Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his son Parker.

Warm-up:
Row 1000m or Run 800m
then EMOM x 12 min:
1 Muscle-up or Progression
2 HSPU or Progressoin
4 KBS at working weight

WOD:
“Nate”
ARMAP 20:
2 Muscle ups
4 HSPU
8 KBS, 70/55

Mod 1:
“Nate”
ARMAP 20:
2 Muscle [...]


FB-Ad-TheMurph-2016-AreYouReady

Here are your WOD Variations for Murph this Saturday

Athletes,

“Murph” will be here this Saturday at 9am. Please DO NOT be late to this class.

Here will be the different variations for the WOD:

Version 1:

As posted on crossfit.com (main site) https://www.crossfit.com/workout/2005/08/18#/

“Murph”

For time:

1 mile Run

100 Pull-ups

200 Push-ups

300 Squats

1 mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in [...]


CrossFit Viera

Thursday 26.5.16

Make-up/ Open gym

Make up a WOD you’ve missed this week, or come in and work on skills.

Coach Wills gymnastic class will be held at 6:30pm, please do not forget to RSVP to it.
There will be no 6:30pm main class at this hour

If you plan on coming to any of the classes, please do not [...]


Our Team

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

Crossfit Viera Team

Protected: Warm-up 18.8.17

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