August 15, 2016

Introducing Structure

We are so excited to announce a new program at CFVB, Structure. This program is to be done as a supplement to your current training and its goal is to build your structure so that you can perform at your best. Read on for all the details…

What is Structure?

Structure is CrossFit Vero Beach’s

unique strengthening program which takes your imbalances and limitations into consideration and works to correct them. It is for any individual wanting to improve movement, reduce pain and get stronger without causing wear and tear to their bodies.

Structure starts with five personal sessions. During session 1, we administer an assessment, identifying weaknesses

and imbalances. The following four sessions allow us to teach specific movements that address and correct those imbalances, while also developing structural strength and mobility.

Many of the movements in the Structure program are derived from the strongman world and incorporate sandbags, sleds, yokes, and more. These natural movements are to be performed mindfully,

with strict attention to detail in order to form new, correct movement patterns.

After completing the five sessions, individuals are given two Structure workouts per week to complete on his or her

own during gym hours. The movements and workouts are challenging, both physically and mentally.

After the first 6-8 week cycle, individuals enroll in a follow-up personal session in order to be reassessed.

If you’d like more information, please see Rob, Wendy, Liz or Johnny or shoot us an email. Sessions are done individually or in groups of two.


Workout of the Day
Barbell warm-up/drills

Every 2 minutes for 6 minutes/3 sets
3 Hang power clean + 3 Push Jerk
RX+205/135 RX 175/115 M 145/95

Rest 3 minutes

Every 1:30 for 6 minutes/4 sets
3 Hang power clean + 3 Push Jerk
RX+185/125 RX 145/100 M 125/75

Rest 3 minutes

Every 1 minute for 6 minutes/6 sets
3 Hang power clean + 3 Push Jerk
3 RX+155/105 RX 135/95 M 105/55

3 sets of
5 kettlebell front squats + 10 steps kettlebell front rack walking lunge + 5 kettlebell front squats 55/35
rest 3 minutes between sets

2 sets of:
2:00 plank
1:00 plank left
1:00 plank right

Post your scores to the Whiteboard.


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