Today is the first free Saturday open session. The box is open to anyone that wants to observe, participate or just ask a couple questions about CFV. The WOD will begin at 9 am.
3 rounds for time:
Run 400m
21 box jumps, 24/20 inch box
15 games-style push-ups
9 dead lifts, 185/115 pounds
Complete As Many Rounds As Possible (AMRAP) in 15 minutes of:
5 strict pull-ups
10 ring dips
15 Abmat sit-ups
Max Load:
Back Squat
7-7-7-7-7
Front Squat
5-5-5-5-5
-This photo is in honor of our Brothers still in harm’s way…Getting the job done! HOOAH! Courtesy of CrossFit Home Page. Visit the Main Page and enlarge image.
TEAM WOD! In teams of two complete the following : “Alligator Wrestling”
3 rounds for max reps/calories:
Event 1:
Row 250m
Wall ball shots, 20 pound ball
Event 2:
75 pound Sumo Dead Lift High Pull
75 pound Push Press
Note: Athletes will rotate between couplet exercises upon completion of 250m row (trigger to rotate). Athletes will rest 2 mins between each 3 round event.
“Helen”
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups
CrossFit Virtus’ Mission: To provide every client/athlete a fitness program that is broad, general and inclusive, dedicated to increasing individual functional capacity.
CrossFit Virtus is like no other fitness model or program you may have attempted in the past. CrossFit programming is universally scaleable. Every workout of the day (WOD) is fundamentally sound, allowing maximal benefit from the first-timer to the most elite athlete. Every client/athlete will receive adequate instruction and training in order to ensure safety, efficacy, and efficiency.
