Sunday, December 31st

Skill Practice: Kipping from hanging position (Pullup, T2B, K2E)

then,

15:00 AMRAP of:

10-Pullups

10-OH Walking Lunge Steps (45/25#)

10-K2E’s

10-KBS’s (53/35#)

*Monday, January 1st: Free New Years Day class at 10:30!  No open gym, all other classes are cancelled.

*Get ready for the 3rd Annual Pre Open at The Ville!  The first wod will be Tuesday.  Each Pre Open WOD will be the class wod so there’s no reason not to compete!  RX, Scaled, and Masters over 50 Divisions.  Email Daniel in order to sign up and be added to the google drive in order to view the standings.

*Saturday, January 13th is Cardinal Fitness Day at the Yum!.  The Cards play Virginia Tech at 4:00pm.  With the following link you can get discounted tickets as a CrossFit the Ville member!  After the game there will be a CrossFit wod on the court along with several other workout sessions.  Lets get a big group together and represent The Ville at the Yum center!  Family is invited as well.

https://fevo.me/fitday

*The next Strength Program will start January 7th.  Email Eric for more info: Fallscitystrength@gmail.com.

Saturday, December 30th

Deadlifts 8-8-8@70% 1RM

then,

5 Rounds for time of:

300M Row

25 Pushups

20 Box Jumps (24/20)

15 Deadlifts (185/125)

 

*Remaining Holiday Schedule*

-Sunday, Dec 31st: 12:30 class

-Monday, January 1st: Free New Years Day class at 10:30!  No open gym, all other classes are cancelled.

*Get ready for the 3rd Annual Pre Open at The Ville!  Starting the first week of January.  RX, Scaled, and Masters over 50 Divisions.  Email Daniel in order to sign up and be added to the google drive in order to view the standings.

 

*Saturday, January 13th is Cardinal Fitness Day at the Yum!.  The Cards play Virginia Tech at 4:00pm.  With the following link you can get discounted tickets as a CrossFit the Ville member!  After the game there will be a CrossFit wod on the court along with several other workout sessions.  Lets get a big group together and represent The Ville at the Yum center!  Family is invited as well.

https://fevo.me/fitday

Friday, December 29th

*Friday, December 29th: The Ville will be closed 1-3:30 for the UL vs UK game*

Last Day of Metcon Week

For time:
10 box jumps (42/32″)
10 bar muscle-ups
20 kettlebell snatches (53/35)
20 one-legged squats, alternating
30 toes-to-bars
30 overhead squats (75/55)
40 GHD sit-ups
40 medicine-ball cleans (20/14)
50 burpees
50 triple-unders

*compare to 10/17/15

*Remaining Holiday Schedule*

-Sunday, Dec 31st: 12:30 class

-Monday, January 1st: Free New Years Day class at 10:30!  No open gym, all other classes are cancelled.

 

*Get ready for the 3rd Annual Pre Open at The Ville!  Starting the first week of January.  RX, Scaled, and Masters over 50 Divisions.  Email Daniel in order to sign up and be added to the google drive in order to view the standings.

 

*Saturday, January 13th is Cardinal Fitness Day at the Yum!.  The Cards play Virginia Tech at 4:00pm.  With the following link you can get discounted tickets as a CrossFit the Ville member!  After the game there will be a CrossFit wod on the court along with several other workout sessions.  Lets get a big group together and represent The Ville at the Yum center!  Family is invited as well.

https://fevo.me/fitday

Thursday, December 28th

Rest Day.

*Remaining Holiday Schedule*

-Friday, December 29th: Gym will be closed 1-3:30 for the UL vs UK game.

-Sunday, Dec 31st: 12:30 class

-Monday, January 1st: Free New Years Day class at 10:30!  No open gym, all other classes are cancelled.

 

*Get ready for the 3rd Annual Pre Open at The Ville!  Starting the first week of January.  RX, Scaled, and Masters over 50 Divisions.  Email Daniel in order to sign up and be added to the google drive in order to view the standings.

 

*Saturday, January 13th is Cardinal Fitness Day at the Yum!.  The Cards play Virginia Tech at 4:00pm.  With the following link you can get discounted tickets as a CrossFit the Ville member!  After the game there will be a CrossFit wod on the court along with several other workout sessions.  Lets get a big group together and represent The Ville at the Yum center!  Family is invited as well.

https://fevo.me/fitday

Wednesday, December 27th

Metcon Week

100-Single Unders

10-Bench Press (155/95)

10-Ring Rows

10-Hang Power Cleans (135/95)

10-GHD Sitps

90,9,9,9,9

80,8,8,8,8

70,7,7,7,7

etc, t0 10,1,1,1,1

for time.

*compare to 5/16/17

*Remaining Holiday Schedule*

 

-Sunday, Dec 31st: 12:30 class

-Monday, January 1st: Free New Years Day class at 10:30!  No open gym, all other classes are cancelled.

*Get ready for the 3rd Annual Pre Open at The Ville!  Starting the first week of January.  RX, Scaled, and Masters over 50 Divisions.  Email Daniel in order to sign up and be added to the google drive in order to view the standings.

 

*Saturday, January 13th is Cardinal Fitness Day at the Yum!.  The Cards play Virginia Tech at 4:00pm.  With the following link you can get discounted tickets as a CrossFit the Ville member!  After the game there will be a CrossFit wod on the court along with several other workout sessions.  Lets get a big group together and represent The Ville at the Yum center!  Family is invited as well.

https://fevo.me/fitday

 

Tuesday, December 26th

Metcon Week

4 Rounds for time of:

25- Back Squats (115/75) (RX+ 135/95)

20-T2B

15-Wall Balls (20/14#) (RX+ 30/20#)

10-HSPU’s (RX+ parallette hspu’s)

*compare to 5/16/16

*Remaining Holiday Schedule*

-Tuesday, Dec 26th: 12:00 & 4:30pm classes only.  Open gym between 1-4:30.  The gym will close after the 4:30 class.

-Sunday, Dec 31st: 12:30 class

-Monday, January 1st: Free New Years Day class at 10:30!  No open gym, all other classes are cancelled.

 

*Get ready for the 3rd Annual Pre Open at The Ville!  Starting the first week of January.  RX, Scaled, and Masters over 50 Divisions.  Email Daniel in order to sign up and be added to the google drive in order to view the standings.

 

*Saturday, January 13th is Cardinal Fitness Day at the Yum!.  The Cards play Virginia Tech at 4:00pm.  With the following link you can get discounted tickets as a CrossFit the Ville member!  After the game there will be a CrossFit wod on the court along with several other workout sessions.  Lets get a big group together and represent The Ville at the Yum center!  Family is invited as well.

https://fevo.me/fitday

Monday, December 25th

Merry Christmas!

Rest Day.  The gym is closed today.

*Holiday Schedule*

-Sunday, Dec 24th: Free 12:30 class!

-Monday, Dec 25th: Closed for Christmas Day

-Tuesday, Dec 26th: 12:00 & 4:30pm classes only.  Open gym between 1-4:30.  The gym will close after the 4:30 class.

-Sunday, Dec 31st: 12:30 class

-Monday, January 1st: Free New Years Day class at 10:30!  No open gym, all other classes are cancelled.

*Get ready for the 3rd Annual Pre Open at The Ville!  Starting the first week of January.  RX, Scaled, and Masters over 50 Divisions.  Email Daniel in order to sign up and be added to the google drive in order to view the standings.

 

*Saturday, January 13th is Cardinal Fitness Day at the Yum!.  The Cards play Virginia Tech at 4:00pm.  With the following link you can get discounted tickets as a CrossFit the Ville member!  After the game there will be a CrossFit wod on the court along with several other workout sessions.  Lets get a big group together and represent The Ville at the Yum center!  Family is invited as well.

https://fevo.me/fitday

Sunday, December 24th

Metcon Week

Today’s 12:30 class is free for everyone!

12 Days of Christmas

1-SDHP (75/55)

2-Thrusters

3-Push Press

4-Power Clean

5-Power Snatch

6-KBS (53/35)

7-Pullups

8-K2E’s

9-Box Jumps (24/20)

10-Double Unders

11-Burpees

12-OH Walking Lunges (45/25)

*performed like the song..1 SDHP, 2 Thrusters, 1 SDHP, 3 Push Press, 2 Thrusters, 1 SDHP, etc.

 

*Holiday Schedule*

-Sunday, Dec 24th: Free 12:30 class!

-Monday, Dec 25th: Closed for Christmas Day

-Tuesday, Dec 26th: 12:00 & 4:30pm classes only.  Open gym between 1-4:30.  The gym will close after the 4:30 class.

-Sunday, Dec 31st: 12:30 class

-Monday, January 1st: Free New Years Day class at 10:30!  No open gym, all other classes are cancelled.

*Get ready for the 3rd Annual Pre Open at The Ville!  Starting the first week of January.  RX, Scaled, and Masters over 50 Divisions.  Email Daniel in order to sign up and be added to the google drive in order to view the standings.

 

*Saturday, January 13th is Cardinal Fitness Day at the Yum!.  The Cards play Virginia Tech at 4:00pm.  With the following link you can get discounted tickets as a CrossFit the Ville member!  After the game there will be a CrossFit wod on the court along with several other workout sessions.  Lets get a big group together and represent The Ville at the Yum center!  Family is invited as well.

https://fevo.me/fitday

Saturday, December 23rd

Metcon Week

“Brenton”

5 rounds of:

100Ft Bear Crawl

100Ft Broad Jump

*3 burpees after every 5 Broad Jumps

After 5th round go immediately into:

4 rounds of:

40 Double Unders

400M Row

for total time.

*compare to 2/3/17

*Get ready for the 3rd Annual Pre Open at The Ville!  Starting the first week of January.  RX, Scaled, and Masters over 50 Divisions.  Email Daniel in order to sign up and be added to the google drive in order to view the standings.

 

*Saturday, January 13th is Cardinal Fitness Day at the Yum!.  The Cards play Virginia Tech at 4:00pm.  With the following link you can get discounted tickets as a CrossFit the Ville member!  After the game there will be a CrossFit wod on the court along with several other workout sessions.  Lets get a big group together and represent The Ville at the Yum center!  Family is invited as well.

https://fevo.me/fitday

 

*Holiday Schedule*

-Sunday, Dec 24th: Free 12:30 class!

-Monday, Dec 25th: Closed for Christmas Day

-Tuesday, Dec 26th: 12:00 & 4:30pm classes only.  Open gym between 1-4:30.  The gym will close after the 4:30 class.

-Sunday, Dec 31st: 12:30 class

-Monday, January 1st: Free New Years Day class at 10:30!  No open gym, all other classes are cancelled.

Friday, December 22nd

Metcon Week Starts Today

5 Rounds for time of:

1 Lap Run (480m’s)

9-Deadlifts (225/155)

15-V Ups

21-Wall Balls (20/14#)

 

*Get ready for the 3rd Annual Pre Open at The Ville!  Starting the first week of January.  RX, Scaled, and Masters over 50 Divisions.  Email Daniel in order to sign up and be added to the google drive in order to view the standings.

 

*Saturday, January 13th is Cardinal Fitness Day at the Yum!.  The Cards play Virginia Tech at 4:00pm.  With the following link you can get discounted tickets as a CrossFit the Ville member!  After the game there will be a CrossFit wod on the court along with several other workout sessions.  Lets get a big group together and represent The Ville at the Yum center!  Family is invited as well.

https://fevo.me/fitday

 

*Holiday Schedule*

-Sunday, Dec 24th: Free 12:30 class!

-Monday, Dec 25th: Closed for Christmas Day

-Tuesday, Dec 26th: 12:00 & 4:30pm classes only.  Open gym between 1-4:30.  The gym will close after the 4:30 class.

-Sunday, Dec 31st: 12:30 class

-Monday, January 1st: Free New Years Day class at 10:30!  No open gym, all other classes are cancelled.