Announcements

March Announcements

– Friday Night Lights start time is 530pm until we are done each week during the open: Feb 28/Mar7/Mar 14.

– FNL Themes: Feb 28- Music, Mar 7- Disney Theme, Mar 14- Redneck theme.

– Pat Lubbers “Mr. Lubba Lubba” memorial wod March 11th.

– Next Bring a Friend week, Apr 7-12! Start lining up those friends and fam again. Even if they are a repeat, lets get em in. They join, you get $50 off your next month!

CrossFit VU – CrossFit

Warm Up

2:00 Steady Bike Ride

then

10 Muscle Clean

10 Strict Press

20 Lateral Bar Hops

10 Front Squat

10 Push Press

20 Lateral Bar Hops

10 High Hang Squat Clean

10 Push Jerk

Strength

Squat Clean + Jerk + Hang Squat Clean + Jerk (EMOM x 5
1 complex
Every 2:00 x 6 sets
1 complex)

Metcon (AMRAP – Reps)

AMRAP 6

60/45 Calorie Echo/AAB

Max Hang Clusters in remaining time (75/55)
RX+

Ski

95/65

Scaled/Masters

50/35 cal bike

Max S-DB Hang Clusters (35/20)