Friday, January 12th

***Due to weather conditions we will close at 5:30 today.  So no 5:30 class or open gym.  We’ll reopen at 9:00am on Saturday.  If you planned on attending the 5:30 class today to do the Pre Open WOD 4 email or text Daniel and we’ll try to get you in tomorrow.

Pre Open WOD 4

12:00 AMRAP of:

9-S2OH (135/95) (Scaled 115/75) (Masters 95/65)

15-GHD Situps (Scaled & Masters=regular situps)

21-Wall Balls (RX & Scaled=20/14#, 10/9′)(Masters=14/10#, 10/9′)

 

*This Saturday is our Free class at 9:00 & 10:00am so bring a friend!

 

*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, January 11th

Power Clean 2-2-2-2@90% 1RM

then,

10:00 EMOM of:

1-Power Clean

1-Hang Squat Clean

2-Front Squats

(using 80% 1RM of weakest movement)

then at minute 11:00,

3 Rounds for time of:

20-Burpees

20-Calorie Row

*This Saturday is our Free class at 9:00 & 10:00am so bring a friend!

*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