January 28, 2019

GROUP WARMUP
:30 airbike
10 banded pull aparts
5 bent over dumbbell Y raise
5 frog pumps
:10 frog stretch
+trainer led barbell warmup

BARBELL CYCLING TECH
Every 2:00 for 6:00
7 Muscle clean @30-35% (touch & go)

Rest 2:00

Every 2:00 for 6:00
5 Power/muscle clean @35-40% (touch & go)

Rest 2:00

Every 2:00 for 6:00
3 Power clean @50-60% (touch & go or singles)

Rest 2:00

Every 2:00 for 6:00
2 Power clean @65-70% (singles)

GYMNASTIC/CORE DEVELOPMENT
3 sets -
5 Plank pike ups on sliders youtu.be/CG-qljrMNS4
5 ab wheel roll-outs
3 high amplitude arch to hollow/toe to bar (Beat Swing TTB Drill)
2 V up to tuck up

Dates to Remember
We've got lots planned in the coming months! Please mark your calendars for:

• February 21-March 25: The CrossFit Open
• Sunday, March 3: The Winter Dry Tri (register HERE)
• Saturday, March 16 at noon: The Beer Mile
• Saturday, April 20: CharityWOD & 10th Anniversary Celebration (details to follow)

Victory Grips are in! Men's and women's, with finger holes and without. Get them in our retail store!

New Leggings – Pre-order!

We are offering Vero Strength-branded leggings. I have a sample at the gym if you’d like to check them out. I’ve worn them several times and love them – they are high quality and fit well, aren’t see-through, don’t get beat up by the barbell path, etc.

If you’d like a pair, shoot an email to contact@verostrength.com by February 6 and I will place an order. $69 per pair. A sizing chart is below. I wear the same size in these leggings as I do in Lululemon.