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 (4 or less).  Athletes will graduate Prep class with a basic understanding of the CrossFit methodology including the fundamental movements, proper warm-ups, cool-downs, and mobility.

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

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

Size of the group: 1-4 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

Tuesday 25.7.17

John

John

Warm-up:
30s Slow Row + 30s Active Spidermans
30s Moderate Row + 30s Seconds Slow Air Squats
30s Moderate/Fast Row + 30s Seconds Active Dive-bombers

Repeat once more

then..
Stretch #1 – Couch Stretch, 1:00 on each side.

Stretch #2 – Front Rack Stretch, 2:00 total.

then..
barbell Warm-up

then..
5 Thrusters, 5 Pull-Ups, 5 Burpees
10 Calorie Row
5 Thrusters, 5 Pull-Ups, 5 Burpees

WOD:
OPEN & PERFORMANCE

“Fire Alarm”
For Time:
3 Rounds Bergeron Beep Test
50/35 Cal Row
3 Rounds Bergeron Beep Test
50/35 Cal Row
3 Rounds Bergeron Beep Test

Bergeron Beep Test = 7 Thrusters (75/55), 7 Pull-ups, 7 Burpees

FITNESS
“Fire Alarm”
For Time:
3 Rounds Bergeron Beep Test
50/35 Cal Row
3 Rounds Bergeron Beep Test
50/35 Cal Row
3 Rounds Bergeron Beep Test

Bergeron Beep Test = 7 Thrusters (65/45), 7 Pull-ups, 7 Burpees

CFV Brief:

Our apparel Store for CrossFit Viera just launched! Check it out below!!

https://crossfitviera.secure-decoration.com/page/gym-apparel