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1 FREE

INRODUCTORY
SESSION

GETTING STARTED

If you love it and want to join, our Fundamentals Course will introduce you to the basic movements, form and techniques of CrossFit. The ultimate purpose of the Fundamentals classes is to educate you for your safety and finally to enter into a group class setting with confidence.

Get Started!
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Prviate
Training Sessions

Private Sessions Available
Please contact one of our coaches for rates and availability
Call now (714) 82-VIRTUE (828-4788)

Find out more, call us (714) 82-Virtue (828-4788)
And talk to one of our Fitness Specialists. Also sign up for our Newsletter and receive Great Deals.

FUNDAMENTALS

The Fundamentals Course consists of 4 classes that will go over fundamental exercise movements.

GROUP CLASSES

There is a set schedule and each class must be taken in sequential order.  If you miss a day, please contact one of our coaches.

PRIVATE

Private sessions are available. Please contact us or call us at (714) 82-VIRTUE (828-4788)

free one day

introductory session. If you love it and want to join, our Fundamentals Course will introduce you to the basic movements, form and techniques of CrossFit.
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Aug 20th, 2014

Category: WOD
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THURSDAY 08/21/14

CROSSFIT
1. BACKSQUAT 5X5 @ 75%

2. FOR TIME:
25 WALLBALLS (20/14)
2 HANDSTAND PUSH UP
20 WALLBALLS
3 HANDSTAND PUSH UP
15 WALLBALLS
4 HANDSTAND PUSH UP
10 WALLBALLS
5 HANDSTAND PUSH UP
5 WALLBALLS

VIRTUE BARBELL
1. POWER CLEAN – HEAVY SINGLE
2. HANG SNATCH (BELOW KNEE)
75% X 1 X 3
80% X 1 X 2
3. OVERHEAD SQUAT – HEAVY SINGLE

Aug 19th, 2014

Category: WOD
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WEDNESDAY 08/20/14

CROSSFIT
NLI’S BEASTMARK
BUY IN – 100 DOUBLE UNDERS
4 ROUNDS
6 BURPEE DEADLIFTS (135/95)
6 HANG POWER CLEAN (135/95)
6 SHOULDER 2 OVERHEAD (135/95)
CASH OUT – 100 DOUBLE UNDERS

VIRTUE BARBELL
1. CLEAN
80% X 1 X 2
85% X 1 X 3
2. CLEAN PULL
100% OF CLEAN X 3 X 2
105% OF CLEAN X 2 X 2
3. FRONT SQUAT
85% X 2 X 2
90% X 1 X 2

Aug 18th, 2014

Category: WOD
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TUESDAY 08/19/14

CROSSFIT
1. KIP/BUTTERFLY PROGRESSION

2. FOR TIME:
30-20-10
PULL UPS
KB SWING (53/35)
BURPEE

VIRTUE BARBELL
1. JERK – HEAVY SINGLE
2. POWER SNATCH – HEAVY SINGLE
3. PUSH PRESS – HEAVY SINGLE

Aug 17th, 2014

Category: WOD
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MONDAY 08/18/14

CROSSFIT
30 THRUSTERS (95/65)
20 GHD SIT UPS
400M RUN
20 THRUSTERS (115/85)
30 GHD SIT UPS
400M RUN
10 THRUSTERS (135/95)
40 GHD SIT UPS
400M RUN

VIRTUE BARBELL
1. SNATCH
80% X 1 X 2
85% X 1 X 3
2. SNATCH PULL
100% OF SNATCH X 3 X 2
105% OF SNATCH X 2 X 2
3. PAUSE BACK SQUAT
75% X 3 X 2
80% X 2 X 2