CrossFit Virtuous

Wednesday @ Virtuous

We all know that “Guy” who’s as tough as nails, strong as iron, not shy of hard work & loves a heavy deadlift 😉

Today we celebrated Guy with a big chipper designed by the birthday boy himself and it certainly upheld his reputation 💪🏻

Guys Big Birthday Chipper 🔥
For time :
Buy in : 62 Calorie Row
Into 4 rounds
15 Deadlifts 120/85kg
15 GHD or MedBall Sit ups 9/6kg
15 Pull ups
15 KB Swings 24/16kg
Buy out: 62 Burpees

Happy Birthday @ Guy Packard 🎉& thanks for a great workout 👌🏻

Tuesday @ Virtuous

Oly Strength :
Front Squat 5x5 for load

WoD: Intervals
2:30 on : 2:30 offx4 rounds
32 Double Unders
16 Med Ball Cleans 9/6kg
Max Reps BMU

Scale to: jumping BMU/ box BMU/ Low bar transition

⭐️⭐️ CrossFit Virtuous “Move” New block starts tomorrow ⭐️⭐️

Stuck wondering how to get your fitness journey back on track ?This program has proved time and time again that CrossFit is for everyone 💛

Monday, Wednesday & Friday @ 5:45pm

No Gymnastics
No Complex Olympic Lifts
Same Proven CrossFit Methodology
Same Amazing Community

We believe the transformative powers of CrossFit training can be enjoyed by anyone & at any age. However we understand that the idea of starting in the main class can be intimidating.

Welcome to… The CrossFit Virtuous “Move”program … designed for anyone! But especially the Absolute beginner, Mature aged athletes, those returning to fitness & anyone curious to try CrossFit but feeling a little intimidated.

-Next 8 Week Block- kicks off tomorrow 6th July
-Choose from 2 or 3 x 45 minute
classes per week
-Experienced passionate coaches
-Limited spaces available

Contact us today to secure your spot & get started on your Journey to Fitness👊🏻

The 28th June each year is a highlight of our training calendar when we come together as a community for hero workout “Murph”. In honour of Us Navy Seal Lt. Michael Murphy who paid the ultimate sacrifice for our freedom 21 years ago today, 28:06:2005 💛

A long and challenging work out that is the ultimate test of both physical and mental fitness; the same workout that was regularly performed by Lt. Murphy as part of his marine training & that he nicknamed “ Body Armor”.

We have been gradually prepping for Murph for the past 12 weeks and this certainly showed today in everyone’s performance in this very special workout ❤️

We celebrated the end to our murph prep with the opportunity to fire up the bbq and enjoy breakfast and the chance to socialise with the very special community that inspire us to be the best version of ourself everyday 🙏

Why❓This is why 💣💯

Build the hedge 🫀🧠💪🏻

When someone asks you why you’re doing this work — why you’re squatting heavy, grinding through conditioning, tracking your food — here’s the real answer: You're building a buffer for the future.

You’re creating the capacity to recover from injury, to survive accidents, to build a hedge against the sickness and decrepitude that come with aging and inactivity.

You might not feel like you need this hedge yet because maybe you’re young and healthy and fine, but you’re making deposits into an account you’ll desperately need when you’re 70 or 80 or 90. And the deposits you make now are worth way more than the ones you’ll try to make later.

The person who trained consistently from 35 to 75 has an unbelievable capacity at 75. The person who starts training at 70 is playing catch-up in a losing game.

Read the complete article, "The Sickness-Wellness-Fitness Continuum: Building Your Hedge Against Decrepitude," by Stephane Rochet, CF-L3, on CrossFit.com. ➡️ https://www.crossfit.com/essentials/crossfit-SWF-building-a-hedge-against-decrepitude

“Stick to the basics and when you feel you’ve mastered them; it’s time to start all over again - this time paying closer attention “- Greg Glassman

Rewind ➡️ Revisit ➡️Refine 💣💯

It’s the only way to move forward &
Our “ Back to basics” training cycle is designed to do just that 🏋️‍♂️

Ready to try something different ..
➡️ https://www.crossfitvirtuous.com.au/