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.
HOPE TO SEE YOU HERE FOR THE GYMNASTIC CLINIC!
CrossFit VU – CrossFit
Warm Up
3 sets of increasing intensity:
200m run/ 10 cal bike/ 10 cal row
stretch as needed
Metcon
7 mins of:
Run for distance (200m route)
7mins of:
Row Cals
7mins of:
Bike Cals
**last set of each is the time to rotate to next station.
Run (For Distance) (Distance)
Rx+: 30s/30s Sprint/active recovery
Rx: 20s/40s Sprint/active recovery
Scaled:15s/45s Sprint/active recovery
Row (Calories) (Calories)
Rx+: 30s/30s Sprint/active recovery
Rx: 20s/40s Sprint/active recovery
Scaled:15s/45s Sprint/active recovery
Bike (Calories) (Calories)
Rx+: 30s/30s Sprint/active recovery
Rx: 20s/40s Sprint/active recovery
Scaled:15s/45s Sprint/active recovery