TODAY AT VIRTUOSITY

Saturday, January 18th 2020 
ANNOUNCEMENTS
There are no current announcements.
UPCOMING EVENTS
WORKOUTS OF THE DAY
CROSSFIT LEVEL 1
Strength

5x3 Deadlift

5x8 Kettlebell Swing

Heroes

Level 1 "Dork":
4 Rounds for Time:
20 Double-Unders or 10 Attempts
20 Russian Kettlebell Swings
10 Burpees

CROSSFIT LEVEL 2
Heroes
'Dork'

6 rounds for time of:
60 Double Unders
30 Kettlebell Swings, 1.5/1 pood
15 Burpees

Scaling:
Reduce the reps and/or number of rounds in order to keep the volume manageable. Aim to complete the workout in less than 25 minutes.
Boston firefighter Michael Kennedy, 33, of Boston, Massachusetts, died fighting a nine-alarm fire on March 26, 2014. Kennedy served with the Boston Fire Department for six and a half years and was a Marine Corps sergeant who served a tour in Iraq before that.

He had a big presence in his local CrossFit community, coaching and training at several affiliates, including CrossFit Craic, CrossFit Florian, CrossFit Together and CrossFit HomeBase.

He is survived by his girlfriend, Sarah Wessman, and many other beloved friends and family members.
https://crossfit.com/workout/2018/10/10#/comments

-- Intermediate Version --
KB Swings: 20/12kg American

-- Beginner Version --
Double-Unders: 20 Double-Unders or 40 Penguin Jumps
KB Swings: 20/12kg Russian

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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