Category Archives: WOD

Repetition Squat – Week 3. Our final week in this style before changing to a separate repetition strategy. Note that these sets are now at (6) repetitions a piece, and we are going across for (4) sets. Holds the same weight on …
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Kiel & Jess BRING A FRIEND THURSDAY Bring your bestie for a fun CrossFit workout on the first Thursday of each month.  

Angelle Waguespack Note:  “Christine” and “Fight Gone Bad” are the only two CrossFit benchmark workouts where the athlete is allowed to extend (hips, knees) while jumping off of the box – unless otherwise indicated.  Please be sure-footed in your jump …
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Derrick & Taya ~ “Murph”

Kade Sheets Memorial Day “Murph” Schedule:  This Monday we will host our Memorial Day workout, “Murph” at the Gonzales location.  Class times (heats) will begin at 5 a.m. and the last heat will begin at 9 a.m.  No need to …
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Melinda, Becca, & Tori With a running clock: Minutes 1-7 – 2 Pausing Back Squats “On the Minute” @ 65% of 1RM Front Squat Minutes 7-10 – Rest Minute 10 – 7 Front Squats @ 55% of 1RM Front Squat Minute 13 …
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Barbara, Katrina & Soon-To-Be Baby Bell

CrossFit Virtus FitCamp returns June 5th. Contact Coach Hayley for times and registration details, Hayley@crossfitvirtus.com Lurong Total AMRAP 2 Minutes of Deadlifts 1-Minute Rest 2 Minutes of Back Squats 1-Minute Rest 2 Minutes of Shoulder to Overhead The workout is …
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