Announcements
HOPE TO SEE YOU HERE FOR THE GYMNASTIC CLINIC!
DATES TO REMEMBER
- CFVU Intramural Open starts Feb 26th. 3 workouts each week for 3 weeks. Teams will be built before we kick it off.
- Daylight Savings time March 8. Let the sun STAY OUT!
- Friday, April 3– Closed in Observance of Good Friday. Happy Easter! Easter workout Saturday.
- May 23-25- Closed in Observance of Memorial Day. Remember those who sacrificed everything for us.
Want more gains? Need more fitness? We got you! Mayhem programs are up and ready for you! The add on cost of $15 ea/every 4 weeks. All are available for you to purchase through the Wodify app.
- Burgener strength- 3x per week
- Running- 3x per week
- Endurance- 2x per week
- Extra fitness- 3x per week
- Bodybuilding- 6x per week (read instructions daily, be cautious to not over train)
CrossFit VU – CrossFit
Warm-up
Warm Up (No Measure)
Movement Prep/Activation:
9:00 AMRAP
30-second Easy Row
8 PVC/Banded Pass Throughs
6 Pike Shoulder Taps
10-second Handstand Hold
3 empty bar Shoulder Press
Workout Prep:
2 Sets
10-second Calorie Row @ workout pace
10ft Handstand Walk or 1 Wall Walk
-rest :30 between sets
Strength/Accessory
Shoulder Press
SHOULDER PRESS
Every 2:00 × 3 sets
3 Shoulder Press @65%
Workout
Keepy Uppy (3 Rounds for time)
COMPETE (RX+)
3 Sets
9-12-15 Calorie Row
25-50-75ft Handstand Walk
(Women Calories: 8-10-12)
-rest 3:00 between sets-
FREEDOM (RX)
3 Sets
9-12-15 Calorie Row
25-50-25ft Handstand Walk (or 2-4-2 Wall Walks)
-rest 3:00 between sets-
(Women Calories: 8-10-12)
(Score each set for Time)
INDEPENDENCE (Intermediate):
3 Sets
8-10-12 Calorie Row
25-25-25ft Handstand Walk (or 2-2-2 Wall Walks)
(Women Calories: 6-8-10)
-rest 3:00 between sets-
LIBERTY (Beginner):
3 Sets
6-8-10 Calorie Row
25-50-25ft Bear Crawl
(Women Calories: 5-6-8)
-rest 3:00 between sets-
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Sets
1:00 Band Bicep Stretch (each arm)
1:00 Seated External Rotations (each arm)
*Rest as needed between sides, movements and sets.
Band Bicep Stretch
Seated External Rotations