TODAY AT VIRTUOSITY

Monday, February 24th 2020 
ANNOUNCEMENTS
Feb 23
Sunday March 1st: Schedule Changes

On Sunday March 1st we're throwing an Olympic Weightlifting Meet. We will have two outdoor All Levels CrossFit classes at 10 and 11am (meet at the gym to gather equipment and we'll walk over to the track); all other classes will be cancelled. Please stop by to watch the lifting!

UPCOMING EVENTS
WORKOUTS OF THE DAY
CROSSFIT LEVEL 1
Strength

4-2-2-2, rest 3 minutes Back Squat

Accessory

3x10/side, AHAFA, rest 1 minute before B2 Contralateral Kettlebell Reverse Lunge

Psoas March Steps
3x20, alternating, rest 1 minute before B1

CROSSFIT LEVEL 2
Strength

4-2-2-2, same weight across, rest 3 minutes Back Squat

5-10 lbs heavier than last week.

Accessory

3x10/side, AHAFA, rest 1 minute before B2 Contralateral Kettlebell Reverse Lunge

Psoas March Steps
3x20, alternating, rest 1 minute before B1

STRENGTH

4x7 @55%+ Pause Back Squat

3 second pause at the bottom of each rep

4x7 @55+% Pause Bench

3 second pause at the chest

4x10-12 reps per leg Bulgarian Split Squat

Use two dumbbells

3xAMRAP Push-ups

Accumulate 5 min of a dead hang. Every time you break, perform 10 bicep curls. 2x25/15lbs

PHOTO OF THE DAY
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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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