Tuesday, January 2nd

*The first workout of the 3rd Annual Pre Open starts today!  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.

Pre Open WOD1 (A&B)

5:00 to establish 1RM clean (power or full)

then at the 5:00 mark,

3 rounds for time of:

20-Calorie Assault Bike

15-Burpee Box Jump Overs (24/20)

 

*-Scaled division: Sttep Overs are allowed

*-Masters division: 15-calorie bike, step overs are allowed

 

*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.

Monday, January 1st

Happy New Year!

Rest Day.

*Free New Years Day class today 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, January 2nd.  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.