4-27-13
WEIGHTLIFTING (7AM) Your choice of warm-up series x 4 sets Snatch – after 60%, take singles up in 3-5% increments until you reach the heaviest good lift for the day Clean & jerk – same as snatch Pause back squat …
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The Box
CrossFit Virtus is not a typical health club. We do not have comfy lounge chairs in the locker room (we don’t even have a locker room). There are no TVs to watch while jogging on a treadmill or eliptical (there …
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4-26-13
WEIGHTLIFTING REST DAY OR COMPLETE TOMORROW’S LIFTS TODAY CONDITIONING 5 rounds for time – with a partner: 20 Push ups (clapping) 20 Leg raises Run 400 meters
Broad, General & Inclusive
CrossFit is a core strength and conditioning program. We have designed our program to elicit as broad an adaptational response as possible. CrossFit is not a specialized fitness program but a deliberate attempt to optimize physical competence in each of ten …
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Join our Team
The unity among CrossFit Virtus members us unlike any gym or health-club you may have experienced in the past. We encourage our members to regularly “learn and play new sports”. CrossFit allows us to express our competitive personality and have fun while …
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Functional Fitness
CrossFit is a core strength and conditioning program used by professional athletes, military, police, firefighters, soccer moms, students, grandparents, and everyone in-between. Our program focuses on improving each of the 10 recognized general physical skills: cardiovascular/respiratory endurance, stamina, strength, flexibility, …
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4-25-13
WEIGHTLIFTING Warm-up series – 2 clean long pull + 2 front squat + 2 clean Sots press x 4 sets Clean segment pull (1”, knee, hip, finish) + clean pull – (1+1) x 2 x 4 sets Clean & jerk …
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4-24-13
WEIGHTLIFTING Warm-up series – 2 push press + 2 jerk behind neck + 2 press behind neck in split position – 4 sets Power clean + front squat + clean + jerk (3 sec pause in split) – 5 sets …
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