Bradley and Coach jen

Tuesday 1.11.16….November!

Bradley and Coach jen

Warm-up:
1 Round of the CrossFit Warm-up

WOD: Each WOD is for time
“Bouncy House”
4 minute cap:
3 Rounds:
12 Deadlifts (95/65#)(75/55)(65/45)
9 Hang Power Cleans
6 Jerks

Rest 4:00

3 minute cap:
2 Rounds:
12 Deadlifts (135/95#)(95/65)(75/55)
9 Hang Power Cleans
6 Jerks

Rest 3:00

2 minute cap
1 Round:
12 Deadlifts (155/105#)(135/95)(95/65)
9 Hang Power Cleans
6 Jerks

DTS:
Gymnastics Conditioning
Ninjas: EMOMx7: 12 unbroken HSPU
Advanced: EMOMx7: 9 unbroken HSPU
Intermediate: [...]


Happy Halloween!

Monday 31.10.16

Happy Halloween!

Warm-up:
400m Run
Locomotion Routine
Barbell Warm-up

Strength: Choose one
1. Snatch
A. 1×3 at 60%
B. 1×3 at 70%
C. 3×3 at 75%
*All reps are drop from the top

2. Back Squat
Triple at 80%
Single at 85%
Triple at 80%
Single at 87%
Triple at 80%
Single at 90%

WOD: 15 minute cap
Conditioning
3RFT:
500m Row
12 Burpees (clap at top)
21 Box Jumps, 24/20

DTS:
Gymnastics Pull Conditioning
For time:
Ninjas: 5×6 unbroken [...]


LAST YEARS HALLOWEEN WOD

Saturday Team WOD 29.10.16

LAST YEARS HALLOWEEN WOD

CFV athletes,

Teams have been formulated!! Sign-ups are closed.

Just like last year…..You must dress in some sort of costume in order to workout.
You don’t have to stay dressed in it for the WOD (God knows I’m not, LOL).
There will be no Power Hour, and the WOD brief will start promptly at [...]


Happy Birthday to this  cowgirl! Happy birthday Jessalyn!

Friday 28.10.16

Happy Birthday to this cowgirl! Happy birthday Jessalyn!

Pick your poison!

1. Odd Object Conditioning
EMOMx10:
Odd: 1 L-Sit Rope Climb or leg less
Even: Sled Push Rx-3 (45′s) mod 1- 2 (45′s) mod 2- 1 (45)

2. Odd Object Conditioning
5 Rounds:
2 mins of running
1 min max reps 1-arm DB OHS (55/35)(35/25)(25/20)

3. Conditioning
5-4-3-2-1:
Cleans (245/165#)(185/105)(135/95)
Burpee Ring Muscle-ups

4. Conditioning
21-18-15-12-9-6-3:
Lat pull downs
GHDSU


Saturday’s work out, sign up today!

CFV Athletes,

As of today we only have 11 people signed up to participate in Saturday’s workout. If you plan on coming in, please sign up on the sign-up sheet at the gym. I’ve heard a lot of gripe about dressing up for the Halloween work out. FYI you do not have to be [...]


CrossFit Viera

Wednesday 25.10.16

Maddey

Don’t forget to sign-up for this Saturdays Halloween WOD!

And yes you must dress up. You don’t have to work out with it on, but please come in with some sort of costume.

Warm-up:
500m Row
Banded Distraction on shoulders and ankles
Lateral Band walk
2-3 sets. 8-10 steps each way

Strength: Choose one
Hang Squat Clean
5×3 at 70% – from [...]


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