Thursday, January 4th

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

Glute Ham Raise 8-8-8


3 Rounds of:

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


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.

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

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