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Saturday 2015.03.28

Workout of the Day

Level 1
Kettlebell Swing

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Level 2
Heroes & Sheroes

As a team of 4 --
Transport stack of weights 100m using a sled. Two partners load weights, other two partners drag sled and unload weights.

When entire stack has been moved 100m, partners swap roles and transport stack back to starting line.

Winning team gets to take a nap while the entire gym does burpees. Team with the slowest time has to drink one gallon of coffee while the free intro class observes.

News & Events

Wake Up With Olympic Weightlifting!

Starting Tuesday, March 10th we'll be running additional Olympic Weightlifting classes at 7am on Tuesdays and Thursdays!

The Virtuosity Intramural!

As you may have heard, the CrossFit Games Open starts this week!  We've decided to spice things up a little this year by running an in-house competition around the five Open workouts!

Announcing The Winners!

We’re pleased to announce the winners of our New Year's Whole30 Paleo Challenge!


Bite-Sized CrossFit Concepts: The Three Metabolic Pathways

There are three metabolic pathways that provide our muscles with energy: the phosphagen pathway, the glycolytic pathway, and the oxidative pathway.

Total fitness requires training each of these pathways. Our programming attempts to balance the effects of the three.