Krystal

Monday 1-8-16 It’s already August!

Krystal

Warm-up:
Squat mobility

Strength:
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

http://spacecoaststore.skyzone.com/areas/Space_Coast_Open_Jump/Default.aspx

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

Warm-up:
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 [...]


project_skyzone2-960x525

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

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