50-40-30-20-10 of Walking Lunges, Plank Shoulder Taps, Burpees

Nolan (the "Africa Guy") talks about his recent experience with vaccinations and what you can do to prepare yourself for your big adventure.

@billytriestolift comes at us with his workout of the week, 'Dragged out Fran' 45 reps of thrusters, 45 pull-ups, all done in 5 rounds, 9 thrusters and 9 pull-ups, you gonna fly through it, or hit the wall? Post your time to comments and follow @thedropinapp and @billytriestolift on IG. 

Ashley got her Level 1 CrossFit certification and Larry just accomplished his Level 3 cert! Here are some quick updates from the VRX team. 

Still at home for the holidays? Stay fit with these travel workouts. Coaches Marc and Aimee break down what it takes to get your body going while at home. Thinking about core flexibility and hip flexors, here are some great movements to keep in mind when you're away from the gym.