CrossFit – Wed, Feb 4

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.

2026 Gymnastic clinic mar14th.webp

HOPE TO SEE YOU HERE FOR THE GYMNASTIC CLINIC!

CrossFit VU – CrossFit

Warm Up

Banded shoulder warm up

A-T-Y-T x 15reps

then 3 sets

-10 PVC pass thru’s

-50′ KB OH Walk (switch hands 25′)

-10 KB DL > RKBS > KBS

-10 Hollow rocks

HSW progression

Metcon (AMRAP) (4 Rounds for reps)

4 sets x 3min AMRAPS of:

-200-meter run

-25-foot handstand walk

-Max kettlebell swings 53/35#

Rest 1 minute between sets.

*Score is Total KBS

Scaled/Masters: 50′ bearcrawls and RKBS

RX+ 50′ HSW