Tuesday, January 1st

Happy New Year!

*We will have our free New Years Day class today at 10:30am so invite a friend!  There will be no other classes or open gym today.

Partner WOD

2 rounds for time of:

20 Calorie Row

19 Burpees

20 Calorie Bike

19 V Ups

20 Double Unders

19 Ball Slams (30/20)

20 Wall Balls (20/14)

19 Ring Rows

20 GHD Situps

19 Jump Squats

*Partners must alternate 20/19 sets throughout the wod.  So partner 1 does 20 cal row, 19 burpees and partner 2 does 20 cal bike, 19 v ups, etc.

*Saturday, January 5th, all members are invited to our get together at 5:00pm at Foam Warriorz and then dinner afterward.  Please RSVP if you can make it.

*CrossFit the Ville’s Barbell Club will be starting January 19th!  If you’d like to improve your Clean & Jerk and Snatch these classes are for you.  Classes will be offered Saturday’s and Sunday’s each weekend after our CrossFit classes.  Email Daniel for more information.

*The Granite Games Throwdown in coming up January 12th.  You still have time to register but we only have 3 spots left.  Get your teams together and registered soon to reserve your spot! 

https://competitioncorner.net/events/1549?fbclid=IwAR0ST57-McRs4RyVzEL5D6sr_LV403-KCqTNNEKweUXuq32ASGMdLOHFY4s#.W_biri3Mz1w

Monday, December 31st

*There will be no 5:30pm class today, New Years Eve.  All other classes will remain the same. The gym will close after the 4:30pm class.  

OHS 4×8@75% 1RM

then,

5-4-3-2-1 reps each of:

Ring Muscle Ups

Full Snatch (135/95)

*Bonus*

5:00 amrap of:

10-OHS (95/65)

10-Box Jump Overs (24/20)

*We will have our free New Years Day class at 10:30am so invite a friend!  There will be no other classes or open gym Tuesday.

*Saturday, January 5th, all members are invited to our get together at 5:00pm at Foam Warriorz and then dinner afterward.  Please RSVP if you can make it.

*CrossFit the Ville’s Barbell Club will be starting January 19th!  If you’d like to improve your Clean & Jerk and Snatch these classes are for you.  Classes will be offered Saturday’s and Sunday’s each weekend after our CrossFit classes.  Email Daniel for more information.

*The Granite Games Throwdown in coming up January 12th.  You still have time to register but we only have 3 spots left.  Get your teams together and registered soon to reserve your spot! 

https://competitioncorner.net/events/1549?fbclid=IwAR0ST57-McRs4RyVzEL5D6sr_LV403-KCqTNNEKweUXuq32ASGMdLOHFY4s#.W_biri3Mz1w

Sunday, December 30th

Rest Day.

*There will be no 5:30pm class on Monday, New Years Eve.  All other classes will remain the same. The gym will close after the 4:30pm class.  

*We will have our free New Years Day class at 10:30am so invite a friend!  There will be no other classes or open gym this day.

*Saturday, January 5th, all members are invited to our get together at 5:00pm at Foam Warriorz and then dinner afterward.  Please RSVP if you can make it.

*CrossFit the Ville’s Barbell Club will be starting January 19th!  If you’d like to improve your Clean & Jerk and Snatch these classes are for you.  Classes will be offered Saturday’s and Sunday’s each weekend after our CrossFit classes.  Email Daniel for more information.

*The Granite Games Throwdown in coming up January 12th.  You still have time to register but we only have 3 spots left.  Get your teams together and registered soon to reserve your spot! 

https://competitioncorner.net/events/1549?fbclid=IwAR0ST57-McRs4RyVzEL5D6sr_LV403-KCqTNNEKweUXuq32ASGMdLOHFY4s#.W_biri3Mz1w

Saturday, December 29th

Bench Press 4×8@75% 1RM

Strict Pullups 4×8

then,

4 Rounds for time of:

10-Ring Rows

20-Pushups

30ft HS Walk (scaled to 60ft bear crawl)

40-Double Unders

*There will be no 5:30pm class on New Years Eve.  All other classes will remain the same. The gym will close after the 4:30pm class.  

*We will have our free New Years Day class at 10:30am so invite a friend!  There will be no other classes or open gym this day.

*Saturday, January 5th, all members are invited to our get together at 5:00pm at Foam Warriorz and then dinner afterward.  Please RSVP if you can make it.

*CrossFit the Ville’s Barbell Club will be starting January 19th!  If you’d like to improve your Clean & Jerk and Snatch these classes are for you.  Classes will be offered Saturday’s and Sunday’s each weekend after our CrossFit classes.  Email Daniel for more information.

*The Granite Games Throwdown in coming up January 12th.  You still have time to register but we only have 3 spots left.  Get your teams together and registered soon to reserve your spot! 

https://competitioncorner.net/events/1549?fbclid=IwAR0ST57-McRs4RyVzEL5D6sr_LV403-KCqTNNEKweUXuq32ASGMdLOHFY4s#.W_biri3Mz1w

Friday, December 28th

Back Squat 4×8@75% 1RM

Glute Ham Raise 4×8

then,

1000M Row

100 Wall Balls (20/14)

50 T2B

For time.

*There will be no 5:30pm class on New Years Eve.  All other classes will remain the same. The gym will close after the 4:30pm class.  

*We will have our free New Years Day class at 10:30am so invite a friend!  There will be no other classes or open gym this day.

*Saturday, January 5th, all members are invited to our get together at 5:00pm at Foam Warriorz and then dinner afterward.  Please RSVP if you can make it.

*CrossFit the Ville’s Barbell Club will be starting January 19th!  If you’d like to improve your Clean & Jerk and Snatch these classes are for you.  Classes will be offered Saturday’s and Sunday’s each weekend after our CrossFit classes.  Email Daniel for more information.

*The Granite Games Throwdown in coming up January 12th.  You still have time to register but we only have 3 spots left.  Get your teams together and registered soon to reserve your spot! 

https://competitioncorner.net/events/1549?fbclid=IwAR0ST57-McRs4RyVzEL5D6sr_LV403-KCqTNNEKweUXuq32ASGMdLOHFY4s#.W_biri3Mz1w

Thursday, December 27th

Push Press 4×8@75% 1RM

Barbell Rows 4×8@75% 1RM

then,

10:00 AMRAP of:

10-HSPU’s

10-Burpee Box Jump Overs (24/20)

10-KBS (53/35)

*There will be no 5:30pm class on New Years Eve.  All other classes will remain the same. The gym will close after the 4:30pm class.  

*We will have our free New Years Day class at 10:30am so invite a friend!  There will be no other classes or open gym this day.

*Saturday, January 5th, all members are invited to our get together at 5:00pm at Foam Warriorz and then dinner afterward.  Please RSVP if you can make it.

*CrossFit the Ville’s Barbell Club will be starting January 19th!  If you’d like to improve your Clean & Jerk and Snatch these classes are for you.  Classes will be offered Saturday’s and Sunday’s each weekend after our CrossFit classes.  Email Daniel for more information.

*The Granite Games Throwdown in coming up January 12th.  You still have time to register but we only have 5 spots left.  Get your teams together and registered soon to reserve your spot! 

https://competitioncorner.net/events/1549?fbclid=IwAR0ST57-McRs4RyVzEL5D6sr_LV403-KCqTNNEKweUXuq32ASGMdLOHFY4s#.W_biri3Mz1w

Wednesday, December 26th

Front Squat 4×8@75% 1RM

Wt’d Shoulder Bridge 4×8

then,

Three 2:00 rounds of:

20/15 Calorie Assault Bike

Max Thrusters (95/65)

1:00 rest between sets.

Score = total # of thrusters.

*There will be no 5:30pm class on New Years Eve.  All other classes will remain the same. The gym will close after the 4:30pm class.  

*We will have our free New Years Day class at 10:30am so invite a friend!  There will be no other classes or open gym this day.

*Saturday, January 5th, all members are invited to our get together at 5:00pm at Foam Warriorz and then dinner afterward.  Please RSVP if you can make it.

*CrossFit the Ville’s Barbell Club will be starting January 19th!  If you’d like to improve your Clean & Jerk and Snatch these classes are for you.  Classes will be offered Saturday’s and Sunday’s each weekend after our CrossFit classes.  Email Daniel for more information.

*The Granite Games Throwdown in coming up January 12th.  You still have time to register but we only have 5 spots left.  Get your teams together and registered soon to reserve your spot! 

https://competitioncorner.net/events/1549?fbclid=IwAR0ST57-McRs4RyVzEL5D6sr_LV403-KCqTNNEKweUXuq32ASGMdLOHFY4s#.W_biri3Mz1w

Tuesday, December 25th

Merry Christmas!

Rest Day.

*We will be closed today.  We will reopen for our 10:30am class tomorrow, Wednesday December 26th, and will remain open for the rest of the day.

*CrossFit the Ville’s Barbell Club will be starting January 19th!  If you’d like to improve your Clean & Jerk and Snatch these classes are for you.  Classes will be offered Saturday’s and Sunday’s each weekend after our CrossFit classes.  Email Daniel for more information.

*The Granite Games Throwdown in coming up January 12th.  You still have time to register but we only have 5 spots left.  Get your teams together and registered soon to reserve your spot! 

https://competitioncorner.net/events/1549?fbclid=IwAR0ST57-McRs4RyVzEL5D6sr_LV403-KCqTNNEKweUXuq32ASGMdLOHFY4s#.W_biri3Mz1w

Monday, December 24th

*Today The Ville will have our annual “12 Days of Christmas” WOD at 10:30am.  Everyone is invited!  The gym will be closed other than this class.  We will be closed tomorrow, December 25th Christmas Day, and then reopen Wednesday, December 26th starting with our 10:30am class.

“12 Days Of Christmas”

1-SDHP (75/55)(RX+ 95/65)

2-Thrusters

3-Push Press

4-Power Cleans

5-Power Snatch

6-KBS (53/35)(RX+ 70/53)

7-Pullups (RX+ CTB Pullups)

8-K2E’s

9-Box Jumps (24/20)(RX+ 30/24)

10-Double Unders

11-Burpees

12-OH Walking Lunges (45/25)

*performed like the song, 1/2-1/3-2-1/4-3-2-1/etc

**compare your time to our last 4 Christmas Eve’s

Beginners 12 Days of Christmas

1-D Ball Clean (80/40)

2-Jump Squats

3-Lunges/Leg

4-Back Extensions

5-Ring Rows

6-Burpees

7-Wall Balls (20/14)

8-V Ups

9-Push Ups

10-Sit Ups

11-KBS’s (45/35)

12-DB Push Press (30/20’s)

*CrossFit the Ville’s Barbell Club will be starting January 19th!  If you’d like to improve your Clean & Jerk and Snatch these classes are for you.  Classes will be offered Saturday’s and Sunday’s each weekend after our CrossFit classes.  Email Daniel for more information.

*The Granite Games Throwdown in coming up January 12th.  You still have time to register but we only have 5 spots left.  Get your teams together and registered soon to reserve your spot! 

https://competitioncorner.net/events/1549?fbclid=IwAR0ST57-McRs4RyVzEL5D6sr_LV403-KCqTNNEKweUXuq32ASGMdLOHFY4s#.W_biri3Mz1w

Sunday, December 23rd

Rest Day. *If you will not be able to make it in Christmas Eve you can do “12 Days of Christmas” wod today!

*Monday, December 24th, Christmas Eve, The Ville will have our annual “12 Days of Christmas” WOD at 10:30am.  Everyone is invited!  A scaled version (and RX+ version of course) will be available as well.  The gym will be closed other than this class.  We will be closed December 25th, Christmas Day, and then reopen Wednesday, December 26th starting with our 10:30am class.

*CrossFit the Ville’s Barbell Club will be starting January 19th!  If you’d like to improve your Clean & Jerk and Snatch these classes are for you.  Classes will be offered Saturday’s and Sunday’s each weekend after our CrossFit classes.  Email Daniel for more information.

*The Granite Games Throwdown in coming up January 12th.  You still have time to register but we only have 5 spots left.  Get your teams together and registered soon to reserve your spot! 

https://competitioncorner.net/events/1549?fbclid=IwAR0ST57-McRs4RyVzEL5D6sr_LV403-KCqTNNEKweUXuq32ASGMdLOHFY4s#.W_biri3Mz1w