August 13, 2018

2 sets –
5 External Obliques opener variation: leg raises
10 Frog pumps
:20 Frog stretch
5 tempo goblet squat
+ coach-led barbell warmup

1 Power Clean + 1 hang squat clean + 1 front squat
2 x @65%
rest :30 between clusters
rest 3:00 between sets
2 x @55%
rest :30 between clusters
rest 3:00 between sets

Circuit 1 –
3 sets of:
5/3 Tempo strict pull-ups (2sec up / 2sec down)
5/3 Tempo push-ups (2sec up / 2sec down)
rest as needed between sets

Circuit 2 –
2 sets of:
3 high amplitude arch to hollow/toes-to-bar
5 Abwheel roll outs
rest as needed between sets

1:00 passive bar hang
1:00 each side, twisted cross


members check their gym bags for a Rogue jump rope that they may have accidentally taken home? If you have it, please bring it in. Thank you. 

Coast 2 Coast Relay Run 

On April 5-6, 2019 teams of up to 12 runners will once again tackle the Coast 2 Coast Relay run, from Titusville across the state to Punta Gorda. In last year’s inaugural event, a CrossFit team came in 4th!

The details of the race are here: 

Sound intriguing? If you’d like to participate, email me ( and I will get

a list of possible team members together.

Fun fact: VSC member/athlete Brian Duncanson founded this race. 


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