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Snow Schedule

24
Mar

Snow Schedule

Please keep checking the website for any updates due to bad weather. Right now the 5:30 and 6:30 a.m. classes are cancelled. Please be safe out there.

We have added an Olympic Weightlifting class on Wednesday evening. We will add to the schedule as demand rises. After the Open Workouts are over, we will have a Saturday series of Intro classes. Thank you for your feedback and support of our lifting program.

Be sure to check out KSDK Channel 5 on Monday. At 12:30 p.m. there will be a segment with Margaret Junker and her CrossFit Kids Program here at CFVP!

Workout of the Day
EMOM/6 Minutes Ladder
5 KB Swings/7 squats/9 Sit-ups
-The Ladder will be KB weight. Your coach will
line up the KB’s. Start light and work your way up
each minute. Challenge yourself.

Back Squat
4 x 8
Alternate
HSPU or Wall Walk
4 x Max Effort

WOD
2 minutes on/1 minute off
4 rounds
Rounds 1 and 3: Buy in 15 Bar facing burpees. AMRAP Squat Clean Thruster
Rounds 2 and 4: Buy in 15 Deadlifts. AMRAP Toe to Bar
Rx 135/93

Scaling Notes: Dumbbells. V-ups

 

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