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Tuesday 2015.03.03

Workout of the Day

Level 1
Back Squat
Good Morning

Back Squat (5x5)
Banded Good Morning (5x10)

Level 2
Deadlift (5x5, superset with front squats)
Front Squat (5x3, superset with deadlifts)

6 rounds for time:
10 lunges with plate overhead
10 box jumps, 24/20
10 toes to bar
10 double kettlebell swings, 24/16kg

News & Events

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!

Friday Night Lights

It's competition season! The CrossFit Games Open begins the last weekend of February: we'll be running a prior year's Open workout every Friday until then for practice, and the Open workout of the week every Friday until the end of March.


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.