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Workouts

Thursday 2016.05.05

Workout of the Day

Level 1
Skill
Pull-Up
Ring Row

Strength
3 Rounds for Quality:
1 Chin Over Bar Hold
1 Eccentric Pull-Up
1 Bottom of Bar Hold

Metcon
AMRAP in 10 Minutes:
10 Ring Rows
10 Tuck Crunches
200m Run

Level 2
Strength
Weighted Step-ups (5x5)
Superset Harop Curls (5x5)

Metcon
AMRAP in 10 Minutes:
Double-Unders
EMOM 5 Burpees

News

James Is Going To Regionals!

Our very own James Kozlakowski has qualified for the CrossFit Games East Regional, taking place May 27-29th in Albany, NY! Only the top 20 male athletes in the East Region qualify for Regionals — this is an amazing accomplishment!!

Announcing The Winner!

We’re pleased to announce the winner of our New Year’s Whole30 Rx+ Challenge: Stephen M.! The Rx+ folks stuck with the Whole30 for NINETY DAYS, an amazing accomplishment!!

Thursday April 28th: 2016 Beach Season Whole30 Challenge

It’s almost summer… it must be time for another Whole30 challenge! We’re tossing the sugar, grains, and alcohol and getting in a good long stretch of clean livin’ — join us!

Saturday May 15: Virtuosity Hiking Club!

Join us every month all summer to get out of the city for some fresh air and exercise in the great outdoors!

Articles

Making the Impossible Possible

Here's a great blog post from the archive. Coach Elasti wrote this a couple years ago, but it's always relevant, especially at this time of year!

Originally published January 2013.

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When I started CrossFit four years ago, I never thought I would be where I am today athletically, professionally, and personally. In the beginning, just showing up and getting through the workout was all I could manage. Eventually, I got comfortable and ambitious enough to set some real concrete goals.

My first CrossFit goals were: Get a pull-up (at 36 I had NEVER been able to do this!) and deadlift 200lbs (what?!).

In order to achieve these seemingly impossible (at the time) tasks, I would need a plan. Being part of a community and having access to coaching helped, but I would also have to practice, show-up, and track my progress. What I couldn’t imagine then was how pursuing these goals would turn me into the CrossFitter I am today.
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