Announcements

DATES TO REMEMBER

• Bring A Friend (BAF) week Jan 26-31. Event posted for the year schedule.
• Gym Bowling Outing Feb 6th, 8pm @ Oops Alley (FB event up)
• 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

3 sets of increasing intensity:

200m run/ 10 cal bike/ 10 cal row

stretch as needed

Metcon

6 mins of:

Run for distance (200m route)

6mins of:

Row Cals

6mins of:

Bike Cals

**last set of each is the time to rotate to next station.

Rx+: 30s/30s Sprint/active recovery

Rx: 20s/40s Sprint/active recovery

Scaled:15s/45s Sprint/active recovery

Run (6 min for distance) (Distance)

Rx+: 30s/30s Sprint/active recovery

Rx: 20s/40s Sprint/active recovery

Scaled:15s/45s Sprint/active recovery

Bike (6 min for cals) (Calories)

Rx+: 30s/30s Sprint/active recovery

Rx: 20s/40s Sprint/active recovery

Scaled:15s/45s Sprint/active recovery

Row (6 min for calories) (Calories)

Rx+: 30s/30s Sprint/active recovery

Rx: 20s/40s Sprint/active recovery

Scaled:15s/45s Sprint/active recovery

Cooldown

Coach led