So, the holidays are here in full swing ~ we’re just a few weeks away from Santa filling stockings with goodies, matriarchs and patriarchs filling tables with food, and office Christmas parties every other day. And who can complain about that – as one of my favorite quotes by Hamilton Wright Mabie says, “Blessed is…
Event 1: The Christmas Clean 1 rep max cleanAfter three consecutive misses, event is over, and the highest load is the score. Event 2: Holly Jolly Chipper50 Deadlifts (75/55) 50 Air Squats 50 KB Swings (35/26) 50 Hand Release Push-ups 50 Snatches (75/55) 50 Bar-facing Burpees 25 Calorie Row For time Event 3: The Christmas…
How long have you been CrossFitting? About 6 months. What is your favorite lift/movement/exercise? Running What is your favorite workout? By far, my favorite workouts are the Hero WODs ~ remembering the heroes that paid the ultimate sacrifice for this great nation! The last one I recall doing (before passing out j/k) was “Ned” ~…
Stephanie Hagan is our November Member of the Month at CrossFit Virilis! We think she is such an amazing human, mom, certified surgical tech (CST), and a true go-getter! We’ve been blessed to have her in our presence for the past three years, to see her grow in strength and power, and to coach her…
This guy Jose is AMAZING! He has been a dedicated, supportive, hard-working CFV athlete for a couple of years, and he is a genuinely kind, good, and strong human. And he has beautiful form on his cleans. Get to know all about our member of the month! How long have you been doing CrossFit? About…
How long have you been doing CrossFit? 5 months! Joined in April 2018 What is your favorite CrossFit workout and/or movement? Hero WODs, handstand push-ups, cleans, and double unders! What do you love most about CrossFit Virilis and CrossFit, in general? Everyone is so friendly. It really feels like a second family. They always want you to do…
Sunday Funday OG WOD: 3 rounds for time of – 10 Overhead Squats (135/95) 1 rope climb (rest as needed….) Then, 5 rounds for time of – 50 double unders 10 power snatch 10 pull-ups OG #1: 5 ROUNDS NOT FOR TIME5 strict pull-ups (don’t sub kipping pull-ups on this one – if you can’t do 5…
OG #1: Five rounds not for time of – 5 archer rows (5 with each arm, so 10 total per round; Example: https://www.youtube.com/watch?v=4g8CM9pV4X410 seated dumbbell press (Sit on your pompis & strict press; you pick the weight – make it challenging) OG #2: Back squat (At 70% of your max weight)…with 5-second pause at the bottom! 3-3-3-3-3 (That’s…
Casually glossed over as rudimentary, the push-up is a movement vastly underappreciated and ill-performed to the detriment of us all. The push-up is without question the building block for all pressing movements and in one of the early CrossFit Journal articles written by Coach Glassman himself, you can see that developing true push-up/bodyweight pressing strength…
OG #1: 5 sets of :15 false grip dead hangs Rest as necessary between sets 5 sets of 10 unbroken ring dips (full depth; scale to a band that challenges you, but that you can still crank out 10 dips. Whether you are using a band or not [or dipping on a box], rest as…
