Monday 1-8-16 It’s already August!


Squat mobility

Back Squat
Running Clock:
On the 0:00 min – 5 Back Squats
On the 2:00 min – 4 Back Squats
On the 4:00 min – 3 Back Squats
On the 6:00 min – 2 Back Squats
On the 8:00 min – 1 Back Squat
Build throughout.

WOD: For Time…12 minute Cap
1,000m Run
40 Pull-Ups
30 Thrusters, 95/65#
20 Calorie Row

Mod 1:
800m Run
40 Pull-Ups
30 [...]

Please purchase your tickets online for sky zone today!

You can purchase your tickets online for the the 4:30pm time slot to guarantee entry and jump time when we’re there.

I would definitely do this, as sky zone only lets in so many people per hour.

Here is the link to purchase the tickets

Also don’t forget to sign your waivers online!

Coach Luis

Saturday 30-7-16

Coach Luis

8am Power Hour:
Clean and Jerk
EMOMx10: 1 Power Clean + 3 Front Squats + 1 Jerk

2. Gymnastics Conditioning
7 RFT: 5 unbroken Ring Muscle ups, rest as little as possible between sets

9am Team Hour:
Teams of 2:
For Time
800m Run
60 Snatches, 95/65
800m Run
60 OHS, 95/65
800m Run
60 Thrusters, 95/65

Each athlete will run 800 meters, but the 800 [...]

You'll need your grip strength today

Friday 29-7-16

You’ll need your grip strength today

Row 800m or Run 800m
Barbell Warm-up
Shoulder mobility

WOD: For Time- 10 minute Cap
3 Rounds of Cindy
1 Round of DT
2 rounds of Cindy
1 Round of DT
1 rounds of Cindy
1 round of DT

Cindy is 5 pull-ups, 10 Push-ups, 15 Squats
DT is 12 Deadlifts, 9 hang POWER cleans, 6 Push JERKS [...]


CFV Social outing @ Sky Zone

This Saturday CrossFit Viera will be heading over to SkyZone to enjoy some trampoline and Ninja Warrior fun!

I made post a post about this social event a few days ago, but said the time was TBD.

We will be meeting there at 4:30pm on Saturday. That should give everyone that wants to come, plenty of [...]

Rest day

Thursday 28-7-16

Rest day

All Athletes:
Recovery / Rest Day

If you missed this week, then come in for Open gym to make up what you missed.

There will be 6:30pm gymnastics class with Coach Will, Main class will be closed.

DO NOT FORGET: You must RSVP for all classes tomorrow

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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