8 week Sports Performance Training Program. For athletes Ages 12-19 Starting on June 5th, 2017. Please contact Coach Kyle and us for more info. MKMadison08@gmail.com & CC: CrossFitVU@gmail.com
Registration starts NOW! 3 days per week, wk 1 testing, wk 2-7 are training days and wk 8 is final testing and re evals.
CrossFit VU – CrossFit
**7AM On Ramp**
Come one, come all! Bring a friend or family member with you to our Open to the public WOD. Starts at 8:30 am but if you are new to our gym please show a few mins early to do the waiver. You can also sign up for the Saturday am class/complete waiver to save time via our website www.CrossFitVU.com under “get started.” WOD will be determined by the size of class each week. CONSTANTLY VARIED!!
View Public Whiteboard
Metcon (2 Rounds for time)
Nice Long Chipper For time:
-1 Mile Bike ride for time
-50 Single Arm DB PP
-50 RKBS single arm 53/35#
-50 Sledge Hammers Alt Sides to tire.
cash out with 1 mile bike ride
1st mile bike time & total time.
Everyone must start out on a bike. Ride that mile for time. Then proceed through the chipper as needed. If you absolutely need to row then that is aloud also.
Pay attention to the sledge hammer you grab. They are all different sizes so read the hammer to know.
Standard for hammer swings is when you are getting ready to swing it back BOTH HANDS MUST GO OVER HEAD!!!
DB’s & RKBS- 50 reps split between your arms. Left gets 25 reps and so does the right.