CrossFit Viera

Monday 1.5.17

Warm-up:
Squat and press Warm-up for thrusters
then…
7 Thrusters
7 KBS
100m run
5 Thrusters
5 KBS
100m run
3 Thrusters
3 KBS
100m run

WOD:
OPEN & PERFORMANCE
“Spring Swing”
21 Thrusters (95/65)
21 Kettlebell Swings (70/53)
400m Run
15 Thrusters (95/65)
15 Kettlebell Swings (70/53)
400m Run
9 Thrusters (95/65)
9 Kettlebell Swings (70/53)
400m Run

FITNESS
“Spring Swing”
21 Thrusters (75/55)
21 Kettlebell Swings (53/35)
400m Run
15 Thrusters (75/55)
15 Kettlebell [...]


CrossFit 2015

Sunday 30.4.17

Justin L

Final day to work on your Overhead squat goal!!

or:

WOD:
“Empty Cals”
2 Rounds:
200 Meter Sled Push (empty)
30 Calorie Bike
200 Meter Sled Push (empty)
60 Double-unders

*Rest 5:00 between rounds

With five minutes of rest between rounds today, our efforts are meant to be fast and furious. Hit [...]


Kimber and Matty C

Saturday 29.4.17

Kimber and Matty C

8am:
Open gym

9am:
“Chip & Rip”
Teams of 2:
100 Calorie Row
100 Box Jump Overs (24/20″)
100 Deadlifts (185/125#)
100 Wallballs (20/14#)
100 Burpees
100 Wallballs (20/14#)
100 Deadlifts (185/125#)
100 Box Jump Overs (24/20″)
100 Calorie Row

Today’s workout is a team version 2014 Regionals Event 6. This “chipper” format is a classic workout [...]


CrossFit Viera

Friday 28.4.17

Jessalyn

Warm-up:
400m run
Band pull apart & Archer stretch
Overhead Squat warm-up
then…
1 minute on/ :30 sec off: 6 rounds
50m-100m Run
5 Overhead squats

WOD:
Open-Performance-Fitness
“Nancy”
5 Rounds:
400m Run
15 Overhead Squats (95/65)

“Nancy” is one of the original CrossFit.com benchmark workouts. Benchmark workouts serve to measure our progress over time. In today’s workout, we test our [...]


#ThrowbackThursday
J.T.!!!!

Thursday 27.4.17

#ThrowbackThursdayJ.T.!!!!

WOD:
Open gym (Today is not a bring a friend day) or the WOD…
6:30pm, Coach Matt will be with Prep class for this hour. Still come on in though!

OPEN & PERFORMANCE
“Bumper Boats”
3 Rounds:
500m Row
25 Sit-ups
20 DB Push Presses (35#/20#)
15 Deadlifts (205/145)

FITNESS
“Bumper Boats”
3 Rounds:
500m Row
25 Sit-ups
20 DB Push Presses [...]


Happy Birthday Tricia!

Wednesday 26.4.17

Happy Birthday Tricia!

Warm-up:
Squat clean Warm-up

3 RNFT:
9 KBS
9 cal Row
5 Burpee
3 Squat cleans

WOD:
Open
For time:
21 – 15 – 9
150 meter Run- 100 meter Run- 50 meter Run
Kettlebell Swings (70/55#)
directly into

18 – 12 – 6:
Row for Calories
Lateral Burpees over the rower
Directly into

12 – 9 – 6:
Squat [...]


Our Team

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

Crossfit Viera Team

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