Saturday, March 26, 2016

Try your hand at weightlifting, we will have a members only meet Friday April 1st. Anybody can join, EMAIL US to reserve your spot! 

We are also holding a USAW sanctioned meet, the VBC Summer Classic, on Saturday May 7th. You can REGISTER HERE.


Screen Shot 2016-03-26 at 12.05.02 PMThe FamFit mommas!


10 Wall extensions (with pvc pipe see video
15 Scapular Pushups
20 reps Basic Knee Stretch see video
Theraband external rotations x 15 ea.


10 burpees over pvc
10 pvc passthroughs
10 pvc snatch dead lifts
5 pvc snatch high pulls
5 pvc power snatches
5 pvc snatches


15 minutes to find a 1RM Snatch


Metcon (AMRAP – Rounds and Reps)
In teams of two, complete as many rounds and reps as possible in 30 minutes of:
400 Meter Run
30 Kettlebell Swings
20 Box Jump-Overs

Notes: L1: 12/8kg, 12/8”,
L2: 16/12kg, 16/12”
Rx: 24/16kg, 24/20”
Team members will alternate tasks, with only one member working at any one time. Thus, Partner A will run 400 meters, Partner B will perform 30 Kettlebell Swings, Partner A will perform 20 Box Jump-Overs, and Partner B will run 400 meters – and so on for 30 minutes.

Cool Down

Super Rack Stretch
Stretch Calves
Stretch Wrists

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