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 (3 sec pause) – 3 x 3
Back squat – 80% of your pause squat weight x 5 x 3; max 2 min rest between sets
WOD (8AM)
3 rounds, Max Effort, 90 secs each exercise
Row (calories)
Burpee (reps)
Shoulder to overhead, 75/55 (reps)
rest 90 secs
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 aren’t any of those, either). There are no mirrors to watch yourself do bicep curls and side lateral raises (we don’t waste our time with those isolated movements). There is no juice bar (juice is bad – for the most part). Instead, we have open floor space to move our bodies the way they were made to move. We have kettlebells, medicine balls, box jumps, dumbbells, barbells, bumper plates, pull-up bars, rings, rowers, Abmats, climbing ropes, jump ropes, paralettes.Your time is valuable to us, so we don’t waste it with all of the fluff you find at most gyms. Our classes last no more than one hour, and we guarantee you’ll leave feeling like you spent your time and money wisely. Our rates are comparable to most boot camp fitness classes (CrossFit is not a boot camp fitness program, but it’s the easiest/quickest way to describe our workouts) anywhere in the area. And if you commit to 6 or 12 months, our prices are the lowest around. Commit to us, and we will commit ourselves to helping you reach new fitness levels you never thought were possible.
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
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 recognized fitness domains. They are Cardiovascular and Respiratory endurance, Stamina, Strength, Flexibility, Power, Speed, Coordination, Agility, Balance, and Accuracy.
We continue to build and refine our program in order to remain as vigilant to the ten fitness domains as possible. You will find that we offer a weightlifting and endurance program in addition to our general CrossFit class programming. This enables CrossFit members to target weak areas and improve their individual functional capacity.
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 doing it. Since inception, CrossFit Virtus has regularly participated in and performed outstandingly well at many local CrossFit competitions, 5K fun runs, adventure-type races and other charitable events.
To date, our CFV Team has participated in:
Fight Gone Bad 6 – LA Style
CrossFit Games Open Sectionals, 2012
Partner Throwdown, Denham Springs
Deep South Shootout
Ragin Games
Warrior Dash
CrossFit Games Open Sectionals, 2013
Festivus Games
The opportunity to train hard in a setting that will prepare one for any and everything is unique to CrossFit. Our programming will enable you meet or exceed any lifelong fitness goals you may set.
The Virtus Team continues to exceed personal records and demonstrate remarkable showmanship. It is their dedication to the sport of fitness that enabled them to be successful as a team. We look forward to future events.
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, power, speed, coordination, agility, balance, and accuracy. By neglecting any one of these skills, we create a weakness or an imbalance in our overall fitness. For example, while an elite marathon runner has excellent endurance, stamina, and speed, he/she lacks in strength and power. On the other hand, a body builder excels in strength and power but is deficient in endurance, stamina, and flexibility.
Courtesy of CrossFit, Inc.
Our goal is to be good at everything, so we train to be good at everything. We run, row, climb, jump, throw, lift, push, pull. We incorporate gymnastics, Olympic weightlifting, strength training, interval training, and metabolic conditioning. We play games (dodgeball, hooverball, etc.). We discuss nutrition. We train hard. We have fun.
Our workouts are performed in a small group setting (less than 15 persons/class) under the close supervision of certified CrossFit trainers. Safety is our top priority. We teach form and technique first. Intensity comes only when we are certain you are ready for it.
The comaraderie between members is unlike that of any other gym. Members know each other by name. They help push and motivate each other to run faster, jump higher, lift heavier. They suffer through workouts together. They celebrate their fitness achievements together.
If this sounds like something you want to be a part of, or if you want to learn more about our program, then contact us today to schedule your free trial session. What do you have to lose?
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 – 65% x (3 + 1) x 5
Snatch balance – 5 x 3
Add weight to the clean segment pulls and snatch balances from last week, but remember, not more than allows excellent execution of each rep.
CONDITIONING
REST DAY
Advocare Testimonial from FATHOM on Vimeo.
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
Hang snatch high-pull, flat-footed – 4 x 4
Front squat – 75% x 4 x 6
STRENGTH
Back Squat, 5-5-5-5-5
CONDITIONING
AMRAP IN 12 MINS OF
10 Kettlebell swings, 53/35
20 Jumping squats, 45/35
40 Double unders
WEIGHTLIFTING
Warm-up series – 2 snatch long pull + 2 overhead squat + 2 Sots press x 4 sets
Snatch segment pull (1″, knee, hip, finish) + snatch pull – (1+1) x 2 x 4 sets
Snatch – 65% x 3 x 5
Snatch push press + OHS – 5 x 3+1
You’re doing one fewer reps on the snatch segment pulls this week, so take the weight up. The reps for the snatch push press and overhead squats are the same, but try to up the weight at least slightly this week. Again, though, keep the weight within your ability to execute perfect reps.
SKILL
2 Snatch pulls + 1 Power Snatch
Conditioning
“Diane”
21-15-9 reps for time of:
Deadlift, 225/145
Handstand push-ups
WEIGHTLIFTING
Warm-up series – 2 snatch long pull + 2 snatch push press + 2 overhead squats – 4 sets
Power snatch + OHS + snatch (2 sec pause in bottom of OHS and snatch) x 5 sets
Push press + jerk behind neck + jerk (5 sec hold in split) x 5 sets
Jerk dip squat – 5 x 3
SKILL
Behind the neck split jerk – build to a heavy double
CONDITIONING
10 rounds for time of
10 Chin ups
10 Box jumps, 24/20
WEEKLY ENDURANCE WORK
DAY 1: 8:00 on, 3:00 off, 7:00 on, 2:00 off, 6:00 on
DAY 2: 0:30 on / 0:30 off (10 rounds)
DAY 3: 1 mile TT (timed trial)
