Tuesday, April 7th 2020
ANNOUNCEMENTS
Mar 21
Expanded Class Schedule Starts Monday March 23rd
Beginning Monday March 23rd we’ll start our expanded live video class schedule.
Mar 21
Help Us Spread The Word!
It would be wonderful if you help us stay afloat by spreading the word about our online classes far and wide (people can participate from anywhere, and we will have Level 1 classes!) Read on for templates you can use to post about this.
Mar 15
COVID-19 Update: We’re Temporarily Closed
An update on our COVID-19 response plan. Please click through to read the full update.
UPCOMING EVENTS
WORKOUTS OF THE DAY
CROSSFIT LEVEL 1
Virtuosity Live
== TO CONNECT TO LIVE CLASS ==
Log in to Wodify for the live Zoom class info!
== TO WATCH RECORDED CLASS ==
Check back after class for YouTube link (around 7:30pm)
Equipment List
* A heavy object: dumbbell OR kettlebell OR odd object with handle or otherwise grippable, medium heavy (e.g. backpack full of books; bottle of laundry detergent or gallon jug of water, bottle of wine.) If you're using an odd object it doesn't have to be as heavy as a dumbbell or kettlebell, as the awkwardness of it will make it significantly more challenging!
Conditioning
For Time:
60 Russian Swings
60 Push Presses
60 Lunges
Every minute on the minute starting at 0:00 perform 3 burpees.
== NO JUMP SUBSTITUTIONS ==
Jumping Lunge: Lunge In Place
Burpee: Step back, step forward, alternate leg each time, no jump.
== LOW CEILING SUBSTITUTIONS ==
Push Press: Kneeling Shoulder Press
== OUTDOOR SUBSTITUTIONS ==
Burpees: If you don't want to lie all the way down on the ground, replace 3 burpees with 4 up-downs.
CROSSFIT LEVEL 2
Virtuosity Live
== TO CONNECT TO LIVE CLASS ==
Log in to Wodify for the live Zoom class info!
== TO WATCH RECORDED CLASS ==
Check back around 9am for the YouTube link.
Equipment List
* A heavy object: dumbbell OR kettlebell OR odd object with handle or otherwise grippable, medium heavy (e.g. backpack full of books; bottle of laundry detergent or gallon jug of water, bottle of wine.) If you're using an odd object it doesn't have to be as heavy as a dumbbell or kettlebell, as the awkwardness of it will make it significantly more challenging!
Conditioning
For Time:
100 Russian Swings, 50/35 lbs
100 Push Presses, 50/35 lbs
100 Jumping Lunges
Every minute on the minute starting at 0:00 perform 4 burpees.
== NO JUMP SUBSTITUTIONS ==
Jumping Lunge: Lunge In Place
Burpee: Step back, step forward, alternate leg each time, no jump.
== LOW CEILING SUBSTITUTIONS ==
Push Press: Kneeling Shoulder Press
== OUTDOOR SUBSTITUTIONS ==
Burpees: If you don't want to lie all the way down on the ground, replace 4 burpees with 5 up-downs.
== INTERMEDIATE VERSION ==
Heavy Object: 35/20 lbs approx.
Reps: 80-80-80
== BEGINNER / JUST MOVE VERSION ==
Heavy Object: 20/10 lbs approx.
Jumping Lunges: Lunge In Place
Reps: 60-60-60, 3 burpees each minute
== IF YOU FINISH EARLY ==
Lie on your side with your arms extended, open top arm to the side and twist through your upper back, then close. Repeat 5 times then hold the twist for a minute. Repeat on other side.
STRENGTH
There is no workout for this program today.
PHOTO OF THE DAY
HANDY LINKS
Membership Management (Wodify)
How To Level Up
FROM THE BLOG
@spensermestel finds out a few things about Callan Lamb for our documentary series ALTER EGOS: the secret real life identities of people you’ve only ever seen in sweatpants!
:: Loves Most about CFV: That the coaches stop him from adding too much weight, especially when he’s ignoring his awful overhead mobility. He also wants to give a shoutout to his gym conscience, @layla_loo82, who convinced him he could do toes-to-bar and makes it feel like “every workout is the Open” (in a good way).
