TODAY AT VIRTUOSITY

Sunday, May 27th 2018 
ANNOUNCEMENTS
May 16
Watch The CrossFit Games Regional Competition (Starts Friday May 18th)

The 2015 CrossFit Games is happening now -- tune in at games.crossfit.com or stop by the gym during the afternoon over the weekend and join us as we relax and take in all the action!

May 16
2018 Memorial Day Schedule Changes (Monday May 28th)

Please take note of the following class schedule changes for 2018 Memorial Day. Monday May 28th We will hold one All Levels CrossFit class at 10am, during which we will complete “Murph”. Lifters may complete assigned programming on the platforms 10-11:30am. All other classes are cancelled.

UPCOMING EVENTS
WORKOUTS OF THE DAY
CROSSFIT LEVEL 1
Skill

Kettlebell Swing
Sledgehammer Strike

Conditioning

As a Team of 2, AMRAP in 30 Minutes:
6 Burpees
12 Kettlebell Swings
18 Sledgehammer Strikes, alternating

Alternate with your partner after each complete round.

CROSSFIT LEVEL 2
Social Sunday

As a Team of 3 --

AMRAP in 12 Minutes:
8 Alternating Dumbbell Snatches, 50/35 lbs
8 Lateral Burpees-Over-Dumbbell

Rest 4 Minutes

AMRAP in 12 Minutes:
10 (5/5) Dumbbell Hang Clean & Jerk, 50/35 lbs
10 Calorie Row

One team member works at a time; rotate working athete after each full round.

--

Intermediate Version
Dumbbell 40/25 lbs

--

Beginner Version
Dumbbell 25/15 lbs

CROSSFIT LEVEL 3
There is no workout for this program today.
PHOTO OF THE DAY
TODAY'S SCHEDULE
FROM THE BLOG
May 21, 2018 in Articles

Alter Egos: Paul Bode

@spensermestel finds out a few things about @bodemon for our documentary series ALTER EGOS: the secret real life identities of people you’ve only ever seen in sweatpants! 🏋 GYM LIFE :: Usually Attends: 12:30pm. :: Started CrossFit: At CFV. :: Years of CrossFit: 2. :: Origin Story: A friend did CF at Union Square and brought him to a class. He liked it, so he searched on Yelp for gyms near Greenpoint. What sold him were all the reviews saying CFV is an accepting, non-judgmental place. :: Gym Superpowers: Rowing and the Whole 30 Challenge (Paul got 3rd in his last one). :: Fitness Background: Up until he was 40, he’d done “nothing, unless you count swing dancing during the 90s, which involved a lot of cigarettes and martinis.” :: Gym Kryptonite: Double-unders. :: Favorite DJ: DJ Sam. :: Loves Most about CFV: Paul fell in love with CFV a few weeks in, when he told coach emeritus Emily that he was going to Atlanta to film for “The Secret Life of Henrietta Lacks.” She sat down with him for 45 minutes, and together they found a gym down south with a suitable on-ramping program. 🚶 REAL LIFE :: Occupation: Camera operator for shows like “The Defenders” and “Punisher.” Check out his reel here! :: Hometown: Greenwich Village. :: Years in NYC: Paul moved to LA when he was 21 and returned to The City five years ago. :: Origin Story: Work was slowing down in LA, and he wanted to live closer to his brother, so he came home. :: Real Life Superpowers: Helping other people, like when Paul teamed up with fellow-nooner, Tom Hunt, to film a fake cigarette ad. :: Real Life Kryptonite: Exercising outside of CFV (but why would you ever?) :: You’ll Be Surprised To Know: In the mid-90s, Paul…

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