TODAY AT VIRTUOSITY

Monday, June 19th 2017 
ANNOUNCEMENTS
UPCOMING EVENTS
Jun 24
2017 Pride!

Stop by on Saturday, June 24th at noon for our annual “Pride” WOD to celebrate NYC Pride! All proceeds will benefit The Rainbow Railroad. Level 1 members and visiting CrossFitters...

Jul 04
2017 Jacinto Storm!

We’ll be celebrating July 4th with a traditional “Jacinto Storm”. For those of you who don’t know, Jacinto is an NYC CrossFit legend — the fittest 77-year-old around! He turns...

Jul 07
First Fridays: Virtuosity Open House

On Friday, July 7th, we’re once again throwing open our doors: our classes all day long will be FREE to anyone who wants to come try out a workout –...

WORKOUTS OF THE DAY
CROSSFIT LEVEL 1
Skill

Kettlebell Swing

Metcon

3 Rounds for Time:
10 Kettlebell Swings
5 Push-Ups
15 Kettlebell Swings
5 Pull-Ups / Ring Rows
20 Kettlebell Swings
10 Reverse Lunges, alternating legs
2:00 Rest

CROSSFIT LEVEL 2
Skill

Axle Press

Strength

5x5 from the ground Axle Press

3xAMRAP @ 50% of A Axle Press

Metcon

21-15-9 Reps for Time:
American Kettlebell Swings, 24/16kg
Pull-Ups

CROSSFIT LEVEL 3
Strength

EMOM for 20 Minutes:
Minute 1 - 10m Prowler Push
Minute 2 - 10m Double Kettlebell Front Rack Carry

Start at moderately challenging load and add a little each minute.
Aim to go as fast as possible on each minute.This should get very challenging by latest 6 minutes into EMOM.

PHOTO OF THE DAY
TODAY'S SCHEDULE
FROM THE BLOG
July 28, 2017 in Articles

Alter Egos: David Kille

Our finest investigative reporter uncovers the secret real life identities of people you’ve only ever seen in sweatpants for our documentary series ALTER EGOS. For this installment @spensermestel finds out…

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