Complete for time:

25 Burpees
50 Thrusters, 45/35
50 Pull ups

25 Burpees
50 Overhead Squats, 45/35
50 Box Jumps, 20 in.

25 Burpees
50 Jumping Squats, 45/35
50 Push ups

Just wrapped up an incredible weekend at CrossFit Sua Sponte in Raleigh, N.C. Rudy Nielsen, owneer/head coach of Outlaw CrossFit conducted an Outlaw Training Camp hosted by CFSS. If any of you follow my program style, you will see that it very much mimics Rudy’s application of the Limited Conjugate Method. This camp was an opportunity to not only learn from and train with some of the fittest in the sport, but to learn how to better apply the method at CrossFit Virtus. Programming remains paramount at CFV. As we draw nearer to the Open Sectionals (March), the programming at CFV will better prepare the competitive group of athletes. For the 90% of folks that won’t compete in the sport, the programming will get you in the best shape of your life. You may see some modifications to how I target the more competitive group versus those of you that want to improve your overall quality of life. Because, honestly, that is what Sara and I strive for most. More to follow.

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