Announcements

DATES TO REMEMBER

• Bring A Friend (BAF) week Jan 26-31
• Gym Bowling Outing Feb 6th, 8pm @ Oops Alley (FB event coming soon)
• Veteran Suicide Awareness week, Feb 16-22, plus a workout Feb 21st. Donations to Mission 22.
• CFVU Intramural Open starts Feb 26th. 3 workouts each week for 3 weeks. Teams will be built before we kick it off.
• Gymnastic clinic (90min) Sat, Mar 14 @ 830-10am.

CrossFit VU – CrossFit

warm up

WARM UP:

coach led Banded shoulder warm up

3 sets:

5-10 Push ups

5 tuck jumps

then

stretch as needed

Push Press (Strength:
20 min Clock
Find a 1RM Push press
5-5-3-3-2-2-1-1-1
(every 2 mins ish)
rest 3mins for the singles
)

5min AMRAP Baseline BBJOs for reps (AMRAP – Reps)

Learn to pace properly, really turn up that last 30s – 1min remaining.

*Goal is to continue moving at a strong pace you can maintain.

**Breathing- each rep should have 3-4 breathes before your next rep.

cool down

coach led

tricep stretches, chest/shoulder stretches