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

WOD

WARM UP:

Line drills to get HR up

HALO band warm up

3 sets of BB or light weight pause BS

3 sec pauses @ bottom of squat,deep.

Strength:

40min running clock

Back Squat- build up to 70% of 1RM then

2×5 @ 70%

2×3 @ 80%

1×3 @ 85%

Super set between BS sets, including warm up sets,

10 seated DB press. Build to a challenging set and stay

there for your 5 working sets b/t Back squats.

Back Squat (Build to 70% of 1RM then
2×5@70%
2×3@80%
1×3@85%)

Seated DB Shoulder Press (5 Rounds for weight)

Build to challenging weight and stay there for 5 sets