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

WARM UP:

-Line drills/active stretching

-Banded shoulder warm up

3 sets of: A-T-Y-T

-HALO

-Bergener warm up

Metcon (Time)

WOD:

4 sets: ea for time

-15 Pull ups

-5 Squat Snatch **

-200m or 15/12 cals on Bike

rest 2min

*30min Cap

**Increase weight each set

RX:

R1 (75lbs/55lbs)

R2 (95lbs/65lbs)

R3 (115lbs/75lbs)

R4 (135lbs/95lbs)

RX+

(95lbs/75lbs)

(135lbs/95lbs)

(165lbs/115lbs)

(185lbs/135lbs)

C2B

Scaled/Masters:

75/55 or less for all rounds

Ring rows