Wednesday, January 10th

Skills Practice:

Rope Climbs (with legs, legless, l hold, etc)

HS Holds


Buy In: 50ft HS Walk (Scaled to 150ft Bear Crawl)

5 Rounds of:

1-Rope Climb

15-KBS (53/35)

15-Walking Lunges/Leg

15-V Ups


Cash Out: 50ft HS Walk (Scaled to 150ft Bear Crawl)

*This 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.