Rashell

Thursday 1.6.17 Bring a Friend

Rashell

Today is bring a friend day

Please make sure to RSVP!

WOD:
“Filthy 50”
50 Box Jumps
50 Jumping Pull-ups
50 Kettlebell Swings (35/25#)
50 Walking Lunges
50 Toes-to-Bar
50 Push Press (45/35)
50 Hip Extensions
50 Wallballs (20/14#)
50 Burpees
50 Double-unders


Tadgh

Wednesday 31.5.17

Tadgh

Warm-up:
PVC Pipe Warm-up during brief
4 RNFT:
100m Run
5 Deadlifts (Get to working weight)
25 Double unders / Singles unders

WOD:
OPEN-PERFORMANCE
“The Running Dead”
3 RFT:
600m Run
16 Deadlifts (225/155)
60 Double-unders

FITNESS
3 RFT:
600m Run
16 Deadlifts (185/105)
100 Single-unders

Out of the 10 recognized general physical skills, accuracy is probably the one least talked about. Although [...]


Bradley

Tuesday 30.5.17

Bradley

Warm-up:
A)Band Pull-aparts (30 overhand, 30 underhad)
Leg Routine (Lifts, clam, bridge) 3 sets x10 reps
400m Run
B)Barbell Warm-up
C)EMOM 5 minutes:
3 Clean and Jerks
Work up to working weight for WOD

WOD:
OPEN-PERFORMANCE-FITNESS
“Grace”
For Time:
30 Clean & Jerks (135/95#)

No aspect of functional movements is more important than their capacity to move large loads [...]


Murphy-Courage

Murph- Be at the gym by 9am…no later

 

Last years Murph!

Last Years Murph!

WOD:
“Murph”

1 Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1 Mile Run

Wear a 20 # weighted vest for men/ 14 # weighted vest for women.

Athletes its that time of year again. Memorial day / [...]


Happy Birthday Coach Mal!

Friday 26.5.17

Happy Birthday Coach Mal!

Warm-up:
PVC Pipe warm-up
Grab gear for WOD and a jump rope

Team Relay: 1 athlete works at a time
20 Double unders or single unders
6 Wallballs
5 Kettlebell Swings (Athlete 2 can start once athlete 1 gets here)
4 Burpess
Repeat this as a group/team 4 times

WOD:
OPEN – PERFORMANCE [...]


Aubrey

Thursday 25.5.17

Aubrey

“Team Tosh Sprints”
Work/Rest with a partner…

3 Rounds:
200 Meter Run
400 Meter Run
600 Meter Run

CFV Brief
Memorial Weekend/Day Murph — Saturday, May 27th
Class at 9:00am

CFV Cookout – Sunday, May 28th 12-4pm

CFV closed – Monday, May 29th (Memorial Day) Enjoy your holiday with family and friends!


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