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

2 rds:

-5/5 walking samson stretch

-5 inch worms

-5/5 squat reach ups

-30s hands on wall stretch for lats and shoulders

into

3 rds

-10 air squats

-10 Kip swings > Pull ups > C2B Pull up

-10 walking quad stretch

-10 Frankensteins

Thruster (12 mins to build to a heavy 2 Rep Thruster from the rig
rest as needed.)

CrossFit Open 12.5 (AMRAP – Reps)

Complete AMRAP in 7 minutes of:

3 Thrusters, 100#/ 65#

3 Chest-To-Bar Pull-ups

6 Thrusters, 100#/ 65#

6 Chest-To-Bar Pull-ups

9 Thrusters, 100#/ 65#

9 Chest-To-Bar Pull-ups

12 Thrusters, 100#/ 65#

12 Chest-To-Bar Pull-ups

15 Thrusters, 100#/ 65#

15 Chest-To-Bar Pull-ups

18 Thrusters, 100#/ 65#

18 Chest-To-Bar Pull-ups

21 Thrusters, 100#/ 65#

21 Chest-To-Bar Pull-ups

*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

Scaled:

Less weight

Pull up/Ring Row

Cooldown

Banded lat stretch and triceps. walking quad stretch and hammie stretches.