TODAY AT VIRTUOSITY

Wednesday, September 20th 2017 
ANNOUNCEMENTS
Sep 15
Normal Schedule for Columbus Day

All classes will proceed as usual on Monday, October 9th for Columbus Day!

Aug 29
Summer Fridays End After Labor Day

Please note that our Summer Friday evening schedule will end on Labor Day.  Beginning Friday, September 8th we will return to our normal 5:30pm, 6:30pm, and 7:30pm Level 2 class...

UPCOMING EVENTS
Sep 30
The 2017 NYC Subway Series Event 2 at CrossFit Queens

The second event of this year’s NYC Subway Series will go down at CrossFit Queens on Saturday September 30th at high noon! For this year’s series athletes will compete in...

Sep 30
BBC Snatch Series: The Third Pull

On Saturday September 30th, spend two glorious hours (2-4pm) with Head Coach Blanco working on the most mysterious and elusive part of your snatch: THE THIRD PULL. The third pull...

Oct 06
Free Fitness Fridays: Virtuosity Open House

On Friday, October 6th, 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

Hang Power Clean Air Squat

Strength

7x2 Hang Power Clean

Seated Box Jump 7x2

Conditioning

"Lucky 7s"
AMRAP in 7 Minutes:
7 Hang Power Cleans
7 Burpees

CROSSFIT LEVEL 2
Conditioning

For Time:
63 Double-Unders
21 Overhead Squats, 135/95#
7 Muscle-Ups
45 Double-Unders
15 Overhead Squats
5 Muscle-Ups
27 Double-Unders
9 Overhead Squat
3 Muscle-Ups

CROSSFIT LEVEL 3
Strength

EMOM for 15 Minutes, 1 Rep @ 65%+ Power Clean + Push Jerk

Conditioning

AMRAP in 6 Minutes:
3 Lateral Burpees-Over-Bar
3 Front Squats, 95/65
6 Lateral Burpees-Over-Bar
6 Front Squats, 95/65
9 Lateral Burpees-Over-Bar
9 Front Squats, 95/65... etc.

Rest 4 Minutes before B.

AMRAP in 6 Minutes:
3 Power Snatch, 95/65
30 Double-Unders
6 Power Snatch, 95/65
30 Double-Unders
9 Power Snatch, 95/65
30 Double-Unders... etc.

PHOTO OF THE DAY
TODAY'S SCHEDULE
FROM THE BLOG
August 29, 2017 in Articles

Alter Egos: Nicky Berman

@spensermestel finds out a few things about @mssssnicky for our documentary series ALTER EGOS: the secret real life identities of people you’ve only ever seen in sweatpants! 🏋 GYM LIFE…

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