Thursday, January 11th

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


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-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.

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