CrossFit Viera Prep Course:

What: CrossFit Viera Prep Course

Who: Anyone/Everyone interested in training CrossFit at CrossFit Viera

Why: Prep class is an opportunity for new athletes to learn the fundamentals of CrossFit in a small class setting (5 or less).  Athletes will graduate Prep class with a basic understanding of the CrossFit methodology including the fundamental movements, proper warm-ups and cool-downs, and mobility.

When: Every Tuesday and Thursday night at  6:30 PM

How Many Sessions: 4 Foundation Classes. There are two groups two week groups that run during each month. Completion of 3 out of the 4 classes are mandatory for graduation into CrossFit Class.

Size of the group: 1-3 people per session every 2 weeks

Cost: $129

*You may do the sessions privately. The cost for personal training is $50-70 / class. =$200-280

Each class will consist of 30-45 minutes of instruction on barbell movements, with a conditioning/skill workout to follow afterward.

= 1-1.5 hour total class time.

The fundamental movements:

  • Deadlift…Back squat…Front squat…Overhead squat…Shoulder press…Push press…Push jerk…Power clean…Power snatch.

You will be taught accessory movements:

  • Wall ball shot…Kettle bell swing…Box jump…GHD sit-up…Hip extension…Pull-ups…Push-ups…Jump Rope…Sit-ups…Squats and Rowing.

After your 4 Classes have been completed (2 weeks), you will have the next 2 weeks of Unlimited CrossFit to finish out the month.

*If you have previous CrossFit experience you may come try out a week of main classes and bypass the Prep course.

Monthly Rates:

Unlimited classes- $129 per month

3 classes a week- $109 per month

10% discounts are offered to (ACTIVE) Military…First responders…Family packages( family must be under the same billing address)

10% discounts are offered to Teachers

Unlimited classes Student- $99

Drop in rates

-$20 shirt purchase

Punch Cards

-Must have prior CrossFit experience from an Affiliate.

-$125=10 workouts

 

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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