TODAY AT VIRTUOSITY

Wednesday, December 2nd 2020 
ANNOUNCEMENTS
There are no current announcements.
CLASS INFORMATION
TO JOIN A TRAINING SESSION
  • Reserve your spot with the Wodify app; reservations open 24 hours in advance and classes are capped.]
  • Bring a mask: you must wear this at all times indoors, and whenever within 6 feet of anyone else outdoors.
  • Bring a yoga mat if you want one for push-ups / burpees etc.
  • Before you leave the house: check Wodify to make sure class hasn’t been cancelled or relocated, and pee because we are limiting bathroom capacity to 1 person at a time, and there aren’t bathrooms at the park.
  • Park class meets inside the track across from the corner of Bayard Street and Lorimer Street. We typically have a large garden cart full of weights with us that you can look out for. All other sessions meet outside the gym at 98 Bayard Street.
TO JOIN ZOOM CLASS
  • The meeting ID for all Zoom classes is 819 3083 9366.
  • Zoom classes are open to our entire community; all you need is a valid Wodify login to access the meeting password. Please email us if you’re interested in joining Zoom classes!
  • You will need your own weight (e.g. single dumbbell, kettlebell, or backpack of books), and enough room to lie down with arms and legs splayed out.
TO WATCH RECORDED CLASS
WORKOUTS OF THE DAY
INDOOR ALL LEVELS
Conditioning

5 Rounds for Total Reps:
0:30 Thrusters, 95/65 lbs
0:30 Chest-to-Bar Pull-Ups
1:00 Rest
0:30 Overhead Squats, 95/65 lbs
0:30 Bar-Facing Burpees
1:00 Rest

-- Intermediate Version --
Thrusters / OHS: 75/55 lbs
Pull-Ups: Chin-Over-Bar

-- Beginner Version --
Thrusters / OHS: 55/35 lbs
Pull-Ups: Vertical Ring Rows

OUTDOOR ALL LEVELS
Conditioning

5 Rounds for Total Reps:
0:30 Goblet Thrusters, 50/35 lbs
0:30 Strict Chest-to-Bar Pull-Ups
1:00 Rest
0:30 Goblet Squats, 50/35 lbs
0:30 Burpees
1:00 Rest

-- Intermediate Version --
Dumbbell: 35/20 lbs
Pull-Ups: Chin-Over-Bar

-- Beginner Version --
Dumbbell: 20/10 lbs
Pull-Ups: Vertical Ring Rows

VIRTUAL (ZOOM / YOUTUBE) ALL LEVELS
Conditioning

5 Rounds for Total Reps:
0:30 Goblet Thrusters, 50/35 lbs
0:30 Burpees
1:00 Rest
0:30 Goblet Squats, 50/35 lbs
0:30 Burpees
1:00 Rest

-- Intermediate Version --
Dumbbell: 35/20 lbs

-- Beginner Version --
Dumbbell: 20/10 lbs

UPCOMING EVENTS
TODAY'S SCHEDULE
FROM THE BLOG

CrossFit Winter Outdoor Training Gear + Gift Guide

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Winter is coming... here’s our guide to staying warm for outdoor training (consider it a gift guide too!) Some warm stuff we recommend is below (use our Amazon affiliate links...