The Vine Yard CrossFit


March 17th, 2018 Open Program

Sorry for the delay in the programming, thought it was up and showing but had an issue on the back end. Enjoy your Saturday!

Happy St. Patrick's Day!

Warmup: 1500m row

Roll out shoulders, back, hips, glutes, hamstrings, quads for 10 min, then:

2 min couch stretch right leg
2 min couch stretch left leg
2 min child's pose
3 min seated straddle
1 min puppy dob stretch

Accessory: 25 hollow rocks + 15 ring rows x 4 rnds nft

50ft front rack lunge 115/75# + 25 pull-ups + 25 kbs 53/35# + 200m run + 25 kbs 53/35# + 25 pull-ups + 50ft front rack lunge 115/75# for time

No video today as we have been on the road and traveling - have a great weekend!


Margaux 2018

Day off for redo of 18.4 workout


Margaux AlvarezComment