Monthly Archives: September 2017

VCF REPRESENTING!!!!

Hatch W3D2 HBBS 10@60% 10@65% 8@70% 8@75% Front Squat 5@60% 5@65% 2×5@70% WOD 4 Rounds 10 Goblet squat 1.5/1 10 R. KBS 200m Run

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PAT WAS IN BEAST MODE SATURDAY!!!

Congratulations Pat on taking 1st place in your age group in the Virginia 10 Miler!!! Strength Press 5×5@66-75% Then: Max effort @ 55-60% WOD 12min AMRAP 2 HRPU 2 Pullup 2 DB Press 45/30 4,4,4 6,6,6 etc…

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GOOD LOOKING GROUP!!!

GET YOUR BUTT TO OPEN GYM!!! 9-10:30am

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CHRISTINA HAD A GREAT WEEK!!!

Welcome Christina!!! WOD 7 Rounds 7 Box Jump 24/20 7 Burpees 7 DB HPC 45/30 7 Ring Dips

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