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

Coach led warm up

+

HSPU progression

Metcon (4 Rounds for reps)

5 Rds per station- rotate after 5 rds

30s work/30s rest

– DB Bench Press 50/35#

– Plank

– Strict HSPU

– Seated MB Russian Twists 20/14#

score is total reps each movement

RX+ weight plank with plate on back 35/15#plate

Scaled/Masters:

-DB Bench 35/20#

-plank on knees

-pike HSPU or seated DB press

-less weight on MB twists

ROMWOD (Checkmark)

Get Flexy!