TODAY AT VIRTUOSITY

Monday, August 10th 2020 
ANNOUNCEMENTS
Jun 26
Join Us In The Park!

Starting Monday 6/29 we’ll be moving most of our classes from Zoom to McCarren Park.

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
TO JOIN A PARK CLASS

1. Reserve your spot with the Wodify app; reservations open 24 hours in advance and classes are capped.
2. Bring a mask: you must wear this whenever within 6 feet of anyone else but we’re ok with you removing it to work out once distanced.
3. Bring a yoga mat if you want one for push-ups / burpees etc. (preferably a color other than black, because black gets very, very hot in the sun.)
4. Before you leave the house: check your email to make sure class hasn’t been cancelled due to inclement weather (thunderstorms), and pee because there aren’t bathrooms at the park.
5. Class meets most days inside the track across from the corner of Bayard Street and Lorimer Street. We typically have a large garden cart full of weights with us that you can look out for. On Sidewalk Strength days we meet outside the gym at 98 Bayard Street: this will be noted here and in Wodify.

TO CONNECT TO ZOOM CLASS

1. Go to zoom.us in a web browser, or download the Zoom app.
2. Select “Join Meeting”
3. Enter meeting ID 878-2022-6705
4. Enter password: 98bayard

TO WATCH RECORDED CLASS

View on our YouTube channel here: https://www.youtube.com/channel/UCh1-LXAkWbPH_6WVHUY_frA
(It usually takes us a couple hours after class to post it.)

ALL LEVELS PROGRAMMING
Equipment List

PARK CLASS
* Optional: towel or yoga mat for burpees and sit-ups

ZOOM CLASS
* A heavy object: dumbbell OR kettlebell OR backpack full of books.
* Optional: towel or yoga mat for burpees and sit-ups

Conditioning

3 Rounds, Each for Time, New Round Every 10 Minutes:
400m Run
20 (10/10) Single Arm Hang DB Clean & Jerks, 50/35 lbs
20 Lateral Burpees-Over-DB
200m Run
20 (10/10) Single Arm Overhead Squats, 50/35lbs
20 Sit-Ups

-- Intermediate Version --
Dumbbell: 35/20 lbs
Overhead Squat: Front Rack Squat

-- Beginner Version --
Dumbbell: 20/10 lbs
Runs: both 200m
Burpees: 10 per round
Overhead Squats: Goblet Squats

-- Foundations --
3 Rounds, Each for Time, New Round Every 10 Minutes:
100-200m Run
10 (5/5) Single Arm Hang DB Clean & Jerks
3-10 Burpees
100-200m Run
10 (5/5) Goblet Squats
10 Sit-Ups

STRENGTH
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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