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

Metcon (Time)

WOD:

teams of 4:

4 rds

person 1 & 2 (busy work)

Rds 1 & 3- Dubs + plank hold

Rds 2 & 4- DBL KB PP 35/24# + Hanging Hollow hold

person 3 & 4

-sled push 200m 95/65# + sandbag/Dball carry 100/50#
RX+

53/35# KB PP

scaled/masters:

singles+plank hold

sandbag/dball – lighter load

** every time someone stops, switch with your partner. 1 full rd is completed after your team completes each couplet.

score will be time and total dubs/single unders + KB PP

Jump Rope + Kettlebell Push Press (AMRAP – Reps)

Reps for DU/SU + KB PP
RDs 1 & 3- Dubs/singles

Rds 2 & 4- KB PP + Hanging Hollow Hold