Blogs

23
Mar

Tuesday

Virtuous Fitness – CrossFit Resistance A) Back Squat 10-10-10-10 reps or Goblet with KB/DB (or Wall Sits 30-45 sec) Rest 2 minutes between B) Forearm...
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22
Mar

Monday

Virtuous Fitness – CrossFit Resistance Every 2:30 for 5 Sets: 8-10 Single Arm Push Press each arm (or Yoga Push-ups) 10-12 DB/KB/BB Bent Over Row...
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20
Mar

Saturday

Virtuous Fitness – CrossFit Metcon (AMRAP – Rounds and Reps) Resilience For 15 minutes @HARD Effort 25ft Walking Lunge 15 Situps 25ft Walking Lunge 15...
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19
Mar

Friday

Virtuous Fitness – CrossFit Weighted Resilience Metcon (AMRAP – Rounds and Reps) Resilience For 20 minutes: (Teams of Two) (or Solo. If Solo do half...
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18
Mar

Thursday

Virtuous Fitness – CrossFit Weighted Resistance Every minute on the minute for 8 sets: Min 1 – Single KB/DB Front Squat 6 reps Min 2...
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17
Mar

Wednesday

Virtuous Fitness – CrossFit Weighted Resistance 5 sets: 8 reps Single Arm DB Strict Press (can use KB or Barbell) 6-8 reps Barbell/DB/KB Row (2...
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16
Mar

Tuesday

Virtuous Fitness – CrossFit Weighted Resistance A) Front Squat 2-2-2-2 reps – rest 1-2 minutes between sets B) DB/KB Romanian Deadlifts 8 reps x 3...
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13
Mar

Saturday

Virtuous Fitness – CrossFit Workout of the day Metcon (No Measure) Every 3 minutes for 6 sets: 15 Sit-ups 30 Double Unders 15 Sit-ups 5...
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12
Mar

Friday

Virtuous Fitness – CrossFit Team Workout Metcon (AMRAP – Rounds and Reps) For 20 minutes (Teams of 2) 8 Hang Power Clean 10 Dumbbell Push...
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11
Mar

Thursday

Virtuous Fitness – CrossFit React 3 sets: 15 Banded Goodmornings Rest 30 sec Resistance Every minute on the minute for 8 sets: Min 1 –...
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10
Mar

Wednesday

Virtuous Fitness – CrossFit React 3 sets: 10 reps each Banded Giant Set Rest 30 sec Resistance 6 sets: 8 reps each arm Single Arm...
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9
Mar

Tuesday

Virtuous Fitness – CrossFit React 3 sets: 4 Broad Jumps Rest 30-45 sec Resistance A) Front Squat (cluster sets) 4-4-4-4 reps (done as 2 reps,...
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8
Mar

Monday

Virtuous Fitness – CrossFit React 3 sets: 3-5 reps Plyo Push-ups Rest 30-45 sec Resistance 6 sets: 8 reps each arm Single Arm Floor Press...
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6
Mar

Saturday

Virtuous Fitness – CrossFit Resilience Metcon (AMRAP – Rounds and Reps) For 25 minutes Run 400m 10 Plate Situps 50ft Single Arm Farmer Carry (HEAVY/ea/arm)...
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5
Mar

Friday

Virtuous Fitness – CrossFit Team Workout Metcon (AMRAP – Rounds and Reps) 15 minutes (Teams of 2) You go I go style: 10 Hang Power...
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4
Mar

Thursday

Virtuous Fitness – CrossFit React 3 sets: 4 Broad Jumps Rest 45-60 sec between Resistance A1) Romanian Deadlift 8 reps x 4 sets @slow and...
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3
Mar

Wednesday

Virtuous Fitness – CrossFit React 3 sets: 15 Banded Face Pulls Rest 45-60 sec between Resistance Every 2 minutes x 5 sets Half Kneeling Landmine...
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2
Mar

Tuesday

Virtuous Fitness – CrossFit React 3 sets: 3 Seated Box Jumps Rest 45-60 sec between Resistance A) Front Squat 5-5-4-4 reps (2 sec pause each...
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1
Mar

Monday

Virtuous Fitness – CrossFit React 3 sets: 5 Med Ball Chest Pass Rest 45-60 sec between Resistance Every 2 minutes x 5 sets Dumbbell Floor...
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28
Feb

Saturday

Virtuous Fitness – CrossFit Workout of the day Metcon (Time) “The Final Count Down/Up” 400M Run 50 DB Box Step Overs 10 Thrusters 200M Run...
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27
Feb

Friday

Virtuous Fitness – CrossFit Workout of the day Metcon (Time) “Plan A,B, and C” Teams of 2 20 Rounds 100ft Farmers Carry 15 Air Squats...
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26
Feb

Thursday

Virtuous Fitness – CrossFit Workout of the day Metcon (No Measure) “Each Movement Owns Me (EMOM)” EMOM 24 Minutes 1: 12/10 Calorie Bike 2: 20...
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25
Feb

Wednesday

Virtuous Fitness – CrossFit Lift 10-10-10-10-10 Dual DB Hang Power Clean 8-8-8-8-8 Strict Knees To Chest Rest 90 Seconds between sets Dual DB Hang Power...
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24
Feb

Tuesday

Virtuous Fitness – CrossFit Lift Every 2 Minutes for 6 Sets (12 Minutes) 20 Split Squat (10/side) 30 Russian Twist (15/side) Split Squat Workout of...
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23
Feb

Monday

Virtuous Fitness – CrossFit Lift EMOM 5 Minutes 5 Deadlift Rest 1 Minute EMOM 5 Minutes 3 Deadlift *Build in weight between EMOM Deadlift Workout...
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21
Feb

Saturday

Virtuous Fitness – CrossFit Workout of the day Metcon (AMRAP – Rounds and Reps) “Drag and Drop” 20 Minute AMRAP 12-10-8-10 Deadlift (Heavy) Box Jumps...
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20
Feb

Friday

Virtuous Fitness – CrossFit Team Workout Metcon (Time) “Mirror Mirror On The Wall” 80 Cals 30 Pull Ups 30 Burpees 40 Cals 30 WBs 30...
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19
Feb

Thursday

Virtuous Fitness – CrossFit Lift 3-3-2-2-1 Push Press *Complete 16 Deadbugs between sets (8/side) Push Press Workout of the day Metcon (AMRAP – Rounds and...
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18
Feb

Wednesday

Virtuous Fitness – CrossFit Lift EMOM 8 Minutes 1: 8 HEAVY Goblet Split Squat 2: 10 Shoot Through/Pike Ups Goblet Split Squat Workout of the...
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17
Feb

Tuesday

Virtuous Fitness – CrossFit Lift Every 2 Minutes for 12 Minutes (6 Sets) 2 Power Clean *Build in weight Power Clean Workout of the day...
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16
Feb

Monday

Virtuous Fitness – CrossFit Lift 5 Sets 12 Supinated Barbell Bent Over Rows 14 Dual DB Floor Press 16 Mountain Climbers *Rest 90 Second –...
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14
Feb

Saturday

Virtuous Fitness – CrossFit Metcon (Time) “Tortoise and the Hare” 1600M Run 25 Hang Snatch 50 Alternating Lunges 1600M Row
13
Feb

Team Friday

Virtuous Fitness – CrossFit Team Workout Metcon (Time) “Couples Therapy” 4 Rounds 15 Box Jump Overs 10 Deadlift Then 4 Rounds 10 Dual DB Box...
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12
Feb

Thursday

Virtuous Fitness – CrossFit Lift A1: Barbell Hip Thrust (3 Sets x 12-15 Reps) Rest 30 sec A2: Sandbag/D-Ball Carry (3 Sets x 200ft) Rest...
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11
Feb

Wednesday

Virtuous Fitness – CrossFit Lift EMOM 10 Minutes 1: 8 Landmine Squats 2: 20 Alternating Single Leg V-ups Landmine Squat (8) Workout of the day...
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10
Feb

Tuesday

Virtuous Fitness – CrossFit Workout of the day Metcon (AMRAP – Rounds and Reps) “CARDI-OH” 8 Minute AMRAP 12 Goblet Squats 10 Push Ups 8...
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9
Feb

Monday

Virtuous Fitness – CrossFit Metcon (Weight) Every 2 Minutes for 10 Minutes (5 Sets) 3 Power Clean + 2 Push JerkBuild in weight Metcon (Time)...
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7
Feb

Saturday

Virtuous Fitness – CrossFit Metcon (AMRAP – Reps) “So You Think You Can AMRAP” Every 4 Minutes For 4 Sets Run 400M *Remaining time complete...
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6
Feb

Friday

Virtuous Fitness – CrossFit Metcon (AMRAP – Reps) 24 Minute AMRAP 50-45-30-25-20-15-10-5 Calorie Bike/Row Thrusters *Every 6 Minutes Run 400M Together
5
Feb

Thursday

Virtuous Fitness – CrossFit Metcon (No Measure) Every 2 minutes for 24 minutes (12 sets) 200M Row OR 20/15 Cal Bike 12 Alternating DB Snatches...
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4
Feb

Wednesday

Virtuous Fitness – CrossFit 1 1/4 Front Squat (4-4-4-4-4) Rest as needed between sets Metcon (AMRAP – Rounds and Reps) “Swedish Metcon” 9 Minute AMRAP...
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3
Feb

Tuesday

Virtuous Fitness – CrossFit A1: Strict Reverse Grip Pull Ups (5 Sets x 8 Reps) A2: Dual KB/DB Split Squat (5 Sets x 10 Reps...
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2
Feb

Monday

Virtuous Fitness – CrossFit Metcon (Weight) Every 2 Minutes for 10 Minutes (5 Sets) 3 Hang Power Clean + 2 Push Jerk Metcon (AMRAP –...
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31
Jan

Saturday

Virtuous Fitness – CrossFit Metcon (Time) 4 Sets: 10 Clusters 25 KB Swing For quality and time… Recommended Loading: Ladies: 95lbs 35lbs KB Men: 135lbs...
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30
Jan

Friday

Virtuous Fitness – CrossFit Metcon (Time) Teams of 2 140 Dual KB/DB Deadlift 400M Run 120 Plate Ground to Overhead 400M Run 100 Ring Dips...
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29
Jan

Thursday

Virtuous Fitness – CrossFit Push Press (3-3-3-2-2) Rest 2 Minutes between sets Metcon (Time) “Rise and Grind” 400M Farmers Carry (Use 2 DBs or KBs)...
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28
Jan

Wednesday

Virtuous Fitness – CrossFit Pull Ups (3 sets) Max Set Strict Pull Ups*Complete 50 Alternating Shoulder Taps immediately after pull ups Metcon (AMRAP – Rounds...
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27
Jan

Tuesday

Virtuous Fitness – CrossFit Metcon (Weight) Every 2 Minutes For 10 Minutes 00:00 – 02:00 – 6 Hang Power Clean 02:00 – 04:00 – 6...
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26
Jan

Monday

Virtuous Fitness – CrossFit Metcon (AMRAP – Reps) EMOM 9 Minutes 1: 10 Dual DB Romanian Deadlift 2: 30 Second Wall Sit 3: 10 OH...
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24
Jan

Saturday

Virtuous Fitness – CrossFit Metcon (Distance) Every 3 Minutes For 18 Minutes 6 Sets Total 6 Burpees 8 KB/DB Front Squat (4/side) Remaining time choose...
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23
Jan

Team

Virtuous Fitness – CrossFit Metcon (AMRAP – Reps) 21 Minute AMRAP 10-20-30-40-50-60…etc. Calorie Row/Bike Each Partner Must Complete 1 Round DT Between Sets DT 12...
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22
Jan

Carry On

Virtuous Fitness – CrossFit Metcon (Time) 4 Rounds 200Ft Farmers Carry (DB or KB) 5 Rounds of Cindy Cindy 5 Pull-Ups 10 Push-Ups 15 Air...
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21
Jan

Strength

Virtuous Fitness – CrossFit Barbell Bent Over Row (3 Sets x 12 Reps) Dual FR DB/KB Lunges (3 Sets x 16 Reps) 8reps/sideRest 60-90 Seconds...
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20
Jan

Lift

Virtuous Fitness – CrossFit Deadlift ( 3-3-3-3) *In between each set complete 20 DB Floor Press -20 Total dual floor press, not alternating. *Rest 2...
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19
Jan

Upper

Virtuous Fitness – CrossFit Split Jerk (4 sets x 2 reps) Build in weight each set. Rest 2 Minutes between sets. Metcon (Time) 1-2-3-4-5-6-7-8-9-10 Pull...
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16
Jan

Team Friday

Virtuous Fitness – CrossFit Metcon (AMRAP – Rounds and Reps) ALL 19 Minute AMRAP You Go, I Go 12 DB Hang Snatch 6/side 6 Toes...
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15
Jan

Lift

Virtuous Fitness – CrossFit Push Press (5 sets x 5 reps) *Rest 2 Minutes between sets Metcon (Time) “Grateful Grace” 3 Rounds 30 DB Hang...
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14
Jan

Strength

Virtuous Fitness – CrossFit Dual DB Romanian Deadlift (3 sets x 12 reps) Three-Point Row (3 sets x 14 reps (7/side) *Rest 90 Seconds between...
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13
Jan

Strength

Virtuous Fitness – CrossFit Strength Every 2 Minutes for 6 Sets (12 Minutes) Duel KB Split Squat (6/side) Wallsit (45seconds) Workout of the day Metcon...
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12
Jan

Monday

Virtuous Fitness – CrossFit Lift Squat Clean (4 reps x 5 sets) Every Minute on the Minute for 5 minutes then… Squat Clean (2 reps...
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9
Jan

Friday

Virtuous Fitness – CrossFit Team Workout Metcon (Time) Teams of 2 300 Push Ups *Every 50 Push Ups Complete 25 Calories
8
Jan

Thursday

Virtuous Fitness – CrossFit Lift 20-18-16-14-12 Push Ups on DBs 10-8-6-4-2 Strict Pull Ups *Rest 2 Minutes between sets Workout of the day Metcon (No...
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7
Jan

Wednesday

Virtuous Fitness – CrossFit Lift Deadlift (5 x 5 reps) *20 DB Sit Ups between sets *Rest 2 Minutes between sets Workout of the day...
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6
Jan

Tuesday

Virtuous Fitness – CrossFit Lift 4 sets: KB Front Rack Carry 100ft 8 HEAVY Goblet Squats Rest 60-90 seconds Goblet Squat Workout of the day...
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5
Jan

Monday

Virtuous Fitness – CrossFit Lift Power Clean (6 reps x 5 sets) Every 2 Minutes for 10 Minutes (5 Sets) Workout of the day Metcon...
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3
Jan

Saturday

Virtuous Fitness – CrossFit Accessory Every 3 min x 3 sets A1) DBL KB/DB front rack split squat x 8/side A2) Rev Grip pull up...
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2
Jan

Friday

Virtuous Fitness – CrossFit Team Workout Metcon (AMRAP – Rounds and Reps) 25 min 60 cal bike/row 45 box jump over 30 burpees to a...
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1
Jan

Thursday

Virtuous Fitness – CrossFit Lift Every 2:30 x 5 sets (12:30) A1) 8-12 Ring dips A2) 8-10 Bent over Rows Workout of the day Metcon...
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31
Dec

Wednesday

Virtuous Fitness – CrossFit Lift Push Jerk (6 x 3 reps) Every 2 Min x 6 sets 1-2 RIR working up each set Work Metcon...
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30
Dec

Tuesday

Virtuous Fitness – CrossFit Lift Every 2:30 x 5 sets A1) Landmine Deadlift x 8 reps working up each set A2) 45 sec ring/wall ball...
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29
Dec

Monday

Virtuous Fitness – CrossFit Lift A: Front Squat (3 x 6 reps (3/2/0/1)) Warm up 2×3 no rest Working up each set Rest 2 minutes...
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27
Dec

Saturday

Virtuous Fitness – CrossFit Workout of the day Metcon (AMRAP – Rounds and Reps) 25 min 200m odd object carry 14 DB/KB OH Lunges (Single...
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26
Dec

Friday

Virtuous Fitness – CrossFit Team Workout Metcon (Time) “Robbins” 6 Sets 400m Run 30 burpeesIf you have a vest wear it share the burpees, run...
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25
Dec

Thursday

Virtuous Fitness – CrossFit Lift Complex Every 2:30 x 5 sets (12:30) A1) 6 Push Press + 2 Push jerks working up each set A2)...
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22
Dec

Monday

Virtuous Fitness – CrossFit Lift A: Front Squat (4 x 5 reps) Warm up 2×3 no rest working up each set Rest 90sec – 2...
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20
Dec

Saturday

Virtuous Fitness – CrossFit Work Metcon (Time) 3 Sets 2 rounds 8 Deadlifts 6 Hang Power Cleans 4 Back Squats 2 rounds 6 Stict Pull-ups...
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19
Dec

Friday

Virtuous Fitness – CrossFit Team Workout Metcon (Time) 6 Sets (Total) 18 Burpees over the Bar 20 Push Press 200m OH Plate runRecommended Loading 115/80...
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18
Dec

Thursday

Virtuous Fitness – CrossFit Lift Every 2:30 x 5 sets A1: Ring Dips (8-12) A2: Bent Over Row (8-10) Workout of the day Metcon (AMRAP...
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17
Dec

Wednesday

Virtuous Fitness – CrossFit Lift Complex Every 2:30 x 5 sets A1) 4 Push Press + 2 Push jerks working up each set A2) :45...
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16
Dec

Tuesday

Virtuous Fitness – CrossFit Lift Every 2:30 x 4 sets A) SA DB Deficit Deadlift 8-10/side working up each set work off of a 45/55#...
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15
Dec

Monday

Virtuous Fitness – CrossFit Lift A: Front Squat (5 x 5 reps) W/U 2×3 no rest Working up each set Rest 90sec – 2 min...
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13
Dec

Saturday

Virtuous Fitness – CrossFit Lift Every 3 min x 3 sets A1) Front foot elevated split squat x 8/side A2) Rev Grip pull up w/...
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12
Dec

Friday

Virtuous Fitness – CrossFit Team Workout Metcon (Time) I-Go You -Go 8 Total Sets: 400m Run 5 Strict pull ups 6 SnatchesRecommended Loading 135/95 Run...
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11
Dec

Thursday

Virtuous Fitness – CrossFit Lift Every 2:30 x 5 sets A1) 8-12 Ring dips A2) SA bent over DB/KB Row 6-8/ side Workout of the...
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10
Dec

Wednesday

Virtuous Fitness – CrossFit Lift Complex Every 2:30 x 5 sets A1) 4 Shoulder Press + 3 Push Press working up each set A2) Side...
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9
Dec

Tuesday

Virtuous Fitness – CrossFit Lift A: Sumo Deadlift (7-5-3) warm up sets 2×4 no rest working up each set Rest 90 sec- 2 min B:...
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8
Dec

Monday

Virtuous Fitness – CrossFit Lift A: Single KB/DB Front Rack Squat (3 x 8 ea/side) Warm up 2×6 no rest working up each set Rest...
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6
Dec

Saturday

Virtuous Fitness – CrossFit Workout of the day Kelly (Time) 5 Rounds for time of: 400m Run 30 Box Jumps, 24” / 20” 30 Wall-Ball...
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5
Dec

Friday

CrossFit Seven Cities – CrossFit Team Workout Metcon (AMRAP – Rounds and Reps) 35 min 60 Cal Row/Bike 200m Heavy KB/DB Sand Bag, D-ball carry...
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4
Dec

Thursday

CrossFit Seven Cities – CrossFit Lift Every 2:30 x 5 sets A1: Ring Dips (7-10 reps) A2: SA Bent Over Landmine Row (6-8 ea side)...
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3
Dec

Wednesday

CrossFit Seven Cities – CrossFit Lift Complex Every 2:30 x 5 sets A1) 3 Shoulder Press + 3 Push Press Moderate load, same across* A2)...
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2
Dec

Tuesday

Virtuous Fitness – CrossFit Lift A: Deadlift (6-4-2) warm up sets 3×4 no rest working up each set Rest 90 sec- 2 min B: KB/DB...
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1
Dec

Monday

CrossFit Seven Cities – CrossFit Lift A: Double KB/DB Front Rack Squat (3 x 10 reps) Warm up 1×8, 1×6 no rest working up each...
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29
Nov

Saturday

CrossFit Seven Cities – CrossFit Skill 3 Sets A1)Loaded/Unloaded Box Step Ups 8 reps each side A2) Single Leg v-ups x 15-18 Rest 90 seconds...
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