TODAY AT VIRTUOSITY

Tuesday, July 16th 2019 
ANNOUNCEMENTS
Jul 06
3D Body Scans

We will now be offering 3D body scans on our Naked Labs body scanner on a regular basis: the first Wednesday of each month at 7pm, and third Saturday of each month at noon.

Jul 06
Babysitting Update

Our on-again off-again babysitting program is BACK on Saturdays on a pilot basis for the summer, now free of charge! Long-time CFV member Suzuya will be hanging out with the babies upstairs in our coaches lounge.

UPCOMING EVENTS
WORKOUTS OF THE DAY
CROSSFIT LEVEL 1
Skill

Handstand
Hang Power Clean

Gymnastics

Handstand: 15 Minutes Skill Practice

A1. Front Line Drill
2x0:30
A2. Wall-Facing Handstand Hold
2x0:30
B1. Rower Pikes
2x7
B2. Kick Up Practice or Back-to-Wall Handstand Hold
2x0:30

Conditioning

AMRAP in 15 Minutes:
12/10 Calorie Row
6 Hang Power Cleans
6 Ring Rows

CROSSFIT LEVEL 2
Strength

1xMax Reps Strict Handstand Push-Ups

EMOM for 10 Minutes:
40-45% of A Strict Handstand Push-Ups

Conditioning

AMRAP in 15 Minutes:
12/10 Calorie Row
6 DB Power Clean & Jerks, 2x50/35 lbs
3 Bar Muscle-Ups
Rest 1 Minute

-- Intermediate Version --
Dumbbell: 2x35/20 lbs
Bar Muscle-Ups: 1 Bar Muscle-Ups or 3 Jumping Bar Muscle-Ups per round

-- Beginner Version --
Dumbbell: 25/15 lbs
Bar Muscle-Ups: 1 Pull-Up + 1 Dip or 3 Ring Rows + 3 Push-Ups per round

CROSSFIT LEVEL 3
There is no workout for this program today.
PHOTO OF THE DAY
TODAY'S SCHEDULE
FROM THE BLOG

Alter Egos: Randa Eid

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@spensermestel finds out a few things about @rarara333 for our documentary series ALTER EGOS: the secret real life identities of people you’ve only ever seen in sweatpants!
:: Gym Kryptonite: Box jumps. Historically, Randa has settled for the 12” box, but not anymore. “I’m trying to excel,” she says. “And I gotta get my mind right, or I’ll never change.” If you see her reaching for the 20” box, give her a high-five.

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