CrossFit – Fri, Jan 30

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 rds increasing intensity ea set

200m jog

10 cal bike

10 cal row

coach led stretching

Metcon (2 Rounds for time)

2 sets for time:

-600m Run

-45/35 Cal Bike

-750m Row

5 min rest b/t

* Time Cap 30 min
Scaled/masters:

2 sets ea for time

-450m Run

-32/24 Cal Bike

-600m Row

5 min rest b/t