Announcements

VU CRU! T-shirt time

PRE-ORDER SHIRTS are available for purchase through COB Friday, Feb 13th . You may order from your own fingertips through the WODIFY app or with us at the gym. $28 ea. Kid sizes too $24. ea

This will stream line the process of purchasing shirts now. Don’t delay! Only 1-2 extras will be ordered in each size.

HOPE TO SEE YOU HERE FOR THE GYMNASTIC CLINIC!

DATES TO REMEMBER

• 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.

CrossFit VU – CrossFit

Warm Up

3 RDs

12 RKBS

6 push ups

12 hollow rocks

Deadlift (Strength:
Every 2 mins for 14mins
build to a heavy 3rep or 80-85% of 1RM)

Ascending Diane (AMRAP – Reps)

Ascending Diane

7min AMRAP

3-6-9-12-15-18-21-24

-Deadlift 225/155#

-HSPU
Scaled/Masters:

-DL 185/125 or less

-HSPU to a plate, Pike push ups, push ups to a plate

Cooldown

banded hamstring stretch

banded shoulder/lat stretch

tricep stretching

supine twists