TODAY AT VIRTUOSITY

Tuesday, November 12th 2019 
ANNOUNCEMENTS
Nov 03
Sunday November 10th: Kilos&Giving Schedule Changes

On Sunday November 11th we're throwing an Olympic Weightlifting Meet! We will have two outdoor All Levels CrossFit classes at 10 and 11am; all other classes will be cancelled. Please stop by to watch the lifting!

Jul 06
3D Body Scans

We will now be offering 3D body scans on our Naked Labs body scanner on a regular basis: the first Wednesday of each month at 7pm, and third Saturday of each month at noon.

Jul 06
Babysitting Update

Our on-again off-again babysitting program is BACK on Saturdays on a pilot basis for the summer, now free of charge! Long-time CFV member Suzuya will be hanging out with the babies upstairs in our coaches lounge.

UPCOMING EVENTS
WORKOUTS OF THE DAY
CROSSFIT LEVEL 1
Skill

Hang Power Clean
Handstand Push-Up
Burpee

Gymnastics

Handstand Hold Skill Work

Conditioning

EMOM for 20 Minutes:
Minute 1: 7-15 Burpees
Minute 2: 5-10 Box Handstand Push-Ups
Minute 3: 7-15 Burpees
Minute 4: 5-10 Hang Power Cleans

CROSSFIT LEVEL 2
Gymnastics

Handstand Push-Up & Pistol Skill Work

Conditioning

EMOM for 20 Minutes:
Minute 1: 7-15 Calorie Row
Minute 2: 2-10 Unbroken Strict Handstand Push-Ups
Minute 3: 7-15 Calorie Row
Minute 4: 6-20 Unbroken Alternating Pistols

Row for the full minute at a sustainable pace.

-- Intermediate Version --
HSPU: Kipping
Pistols: Elevated Heel or Counterweighted

-- Beginner Version --
HSPU: Off box or barbell in rig
Pistols: Off box

CROSSFIT LEVEL 3
There is no workout for this program today.
TODAY'S SCHEDULE
FROM THE BLOG

Alter Egos: Callan Lamb

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@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).

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