Sunday, December 17th
Test Week
Push Jerk 1-1-1-1-1 to a 1RM
Weighted Strict Pullups 1-1-1-1-1 to a 1RM
then,
4 Rounds of:
5-S2OH (155/105)
10-Burpees
200ft Shuttle Run (in 50ft increments)
*rest 1:00 between rounds
for total time.
**Bonus-test**
1 Set, Max Reps of: T2B
*Get ready for the 3rd Annual Pre Open at The Ville! Starting the first week of January. RX, Scaled, and Masters over 50 Divisions.
*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.