Monday, December 11th
Deload Week
Plyo Pushups 12-12-12
Band Straight Arm Pulldowns 12-12-12
then,
3 rounds of:
3-Bar Muscle Ups
6-HSPU’s
9-GHD Situps
then, 3 rounds of:
9-CTB Pullups
12-Legless Wall Balls (20/14 to 9′ target)
15-K2E’s
then, 3 rounds of:
15-Pullups
18-Ring Pushups
21-Med Ball Situps (20/14#)
for total time.
*compare to 11/26/16
*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.
*Holiday Schedule*
-Sunday, Dec 24th: Free 12:30 class!
-Monday, Dec 25th: Closed for Christmas Day
-Tuesday, Dec 26th: 12:00 & 4:30pm classes only. Open gym between 1-4:30. The gym will close after the 4:30 class.
-Sunday, Dec 31st: 12:30 class
-Monday, January 1st: Free New Years Day class at 10:30! No open gym, all other classes are cancelled.
*Get ready for the 3rd Annual Pre Open at The Ville! Starting the first week of January. RX, Scaled, and Masters over 50 Divisions.