Monday, March 30th 2020
ANNOUNCEMENTS
Mar 21
Expanded Class Schedule Starts Monday March 23rd
Beginning Monday March 23rd we’ll start our expanded live video class schedule.
Mar 21
Help Us Spread The Word!
It would be wonderful if you help us stay afloat by spreading the word about our online classes far and wide (people can participate from anywhere, and we will have Level 1 classes!) Read on for templates you can use to post about this.
Mar 15
COVID-19 Update: We’re Temporarily Closed
An update on our COVID-19 response plan. Please click through to read the full update.
UPCOMING EVENTS
WORKOUTS OF THE DAY
CROSSFIT LEVEL 1
There is no workout for this program today.
CROSSFIT LEVEL 2
Virtuosity Live
== TO CONNECT TO LIVE CLASS ==
Log in to Wodify for the live Zoom class info!
== TO WATCH RECORDED CLASS ==
View on YouTube
Equipment List
* a dumbbell or kettlebell
* OR an odd object with handle, relatively heavy (e.g. backpack full of books; laundry bag full of sheets and towels; bottle of laundry detergent or gallon jug of water.)
Strength
A1. Contralateral Single Leg Dumbbell Romanian Deadlift
3x10/side, rest 1:00 before A2.
A2. Bulgarian Split Squats
3x10/side, rest 1:00 before A1.
Conditioning
For Time --
3 Rounds:
10 DB/KB/Odd Object Squat Cleans, 50/35 lbs
10 Air Squat Hops over Object
10 DB/KB/Odd Object Shoulder-to-Overhead, 50/35 lbs, alternating shoulders
Rest 90 Seconds
2 Rounds:
15 DB/KB/Odd Object Squat Cleans
15 Air Squat Hops over Object
15 DB/KB/Odd Object Shoulder-to-Overhead, alternating shoulders
Rest 90 Seconds
1 Round:
30 DB/KB/Odd Object Squat Cleans
30 Air Squat Hops over Object
30 DB/KB/Odd Object Shoulder-to-Overhead, alternating shoulders
-- Intermediate Version --
Heavy Object: 35/20 lbs approx
-- Beginner Version --
Heavy Object: 20/10 lbs approx
STRENGTH
There is no workout for this program today.
PHOTO OF THE DAY
HANDY LINKS
Membership Management (Wodify)
How To Level Up
FROM THE BLOG
@spensermestel finds out a few things about Callan Lamb for our documentary series ALTER EGOS: the secret real life identities of people you’ve only ever seen in sweatpants!
:: Loves Most about CFV: That the coaches stop him from adding too much weight, especially when he’s ignoring his awful overhead mobility. He also wants to give a shoutout to his gym conscience, @layla_loo82, who convinced him he could do toes-to-bar and makes it feel like “every workout is the Open” (in a good way).
