Thursday, January 4th

Back Squat 8-8-8@70% 1RM

Glute Ham Raise 8-8-8

then,

3 Rounds of:

20-Step Ups holding KB to chest, alternating legs (24/20″, 53/35#)

20-KBS’s

20-Goblet Squats

cash out: 50 Burpees

for total time.

 

*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.

Wednesday, January 3rd

Push Press 8-8-8@70%1RM

Band Face Pulls 8-8-8

then,

42-Double Unders

21-S2OH (135/95)

30-Double Unders

15-S2OH

18-Double Unders

9-S2OH

For time.

*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.