Warmup: 2 min airbike, then- movement prep with Coach Wod: 5 sets -2 Front Squats with 2 sec pause at bottom of rep 1, climbing -4 DB 1-leg RDL with 2 sec pause at bottom each side -20 sec Bird Dog Push-up Hold each side -Rest 2. We would like to congratulate Coach Miller Armstrong on recently becoming a Crossfit L1 Trainer! Miller is also a former Football Player at MTSU, current Physical Therapy Student, and a beast in the gym.
His knowledge of human movement and performance along with his passion for Coaching. Warmup: 500m row, then- movement prep with Coach Wod: -1. Every 2 min x 6 sets: 3 Split Jerks, climbing -2. 3 sets: 5 Split Squat DB Shoulder Press with 2 sec pause at eye level each side, 10 A-Y-W-Y's, rest 2 min Mobility: -2 min foam.
Warmup: 500m row, then- movement prep with Coach Wod: Every 90 sec x 6 sets- 3 Touch and Go Snatches, climbing3 sets- 6 Barbell Back Rack Good Mornings with 2 sec pause at bottom, 20 step lateral band walk each side, 20 sec adductor hold on bench.
His knowledge of human movement and performance along with his passion for Coaching. Warmup: 500m row, then- movement prep with Coach Wod: -1. Every 2 min x 6 sets: 3 Split Jerks, climbing -2. 3 sets: 5 Split Squat DB Shoulder Press with 2 sec pause at eye level each side, 10 A-Y-W-Y's, rest 2 min Mobility: -2 min foam.
Warmup: 500m row, then- movement prep with Coach Wod: Every 90 sec x 6 sets- 3 Touch and Go Snatches, climbing3 sets- 6 Barbell Back Rack Good Mornings with 2 sec pause at bottom, 20 step lateral band walk each side, 20 sec adductor hold on bench.
Services
We require all those who are new to Crossfit to go through our On Ramp Program.
Our On Ramp Program consists of 5 classes (Monday, Tuesday, Thursday of the first week, and Tuesday, Thursday of the second week).
The first On Ramp class is FREE and includes a lecture in which we answer questions like What is Crossfit, How is it different than other training programs, and topics like nutrition, sleep, and how they effect health and fitness.
The first class then concludes with a short workout.
The client can choose if they would like to continue with the remaining 4 on ramp classes after the first free class.
Our On Ramp Program consists of 5 classes (Monday, Tuesday, Thursday of the first week, and Tuesday, Thursday of the second week).
The first On Ramp class is FREE and includes a lecture in which we answer questions like What is Crossfit, How is it different than other training programs, and topics like nutrition, sleep, and how they effect health and fitness.
The first class then concludes with a short workout.
The client can choose if they would like to continue with the remaining 4 on ramp classes after the first free class.
8006 Safari Drive Smyrna, TN 37167 that offers small group and personal training using Crossfit Methodology.
Each of our trainers maintains a minimum of a Crossfit Level 1 Certification and First Aid/AED/CPR certification.
Every time you come to train at CFVTG an experienced trainer will lead you through a warm up, strength and/or skill work, and conditioning.
The trainer and other members will be there to provide a fun and encouraging community to help you achieve your personal fitness goals.
What is Crossfit?
Each of our trainers maintains a minimum of a Crossfit Level 1 Certification and First Aid/AED/CPR certification.
Every time you come to train at CFVTG an experienced trainer will lead you through a warm up, strength and/or skill work, and conditioning.
The trainer and other members will be there to provide a fun and encouraging community to help you achieve your personal fitness goals.
What is Crossfit?
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