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:

2:00 Row

-into-

3 Rounds

5 Air Squats

3 Inchworms

3 empty bar Muscle Cleans

3 empty bar Front Squats

10 V-Ups

Workout Prep:

2 Sets (with partner)

100m Row

3 Squat Cleans @ first and second barbell weight

-rest :30 between sets

Workout

Magic Xylophone (Time)

COMPETE (RX+)

Teams of 2

800/725m Row

40 Squat Cleans (115/85)

800/725m Row

30 Squat Cleans (135/95)

800/725m Row

20 Squat Cleans(155/105)

800/725m Row

10 Squat Cleans (185/125)

800/725m Row

FREEDOM (RX):

Teams of 2

800/725m Row

40 Squat Cleans (95/65)

800/725m Row

30 Squat Cleans (115/85)

800/725m Row

20 Squat Cleans(135/95)

800/725m Row

10 Squat Cleans (155/105)

800/725m Row

(Score by Time)

INDEPENDENCE (Intermediate):

Teams of 2

800/725m Row

40 Squat Cleans (75/55)

800/725m Row

30 Squat Cleans (95/65)

800/725m Row

20 Squat Cleans(115/85)

800/725m Row

10 Squat Cleans (135/95)

800/725m Row

LIBERTY (Beginner):

Teams of 2

500/450m Row

40 Dumbbell Squat Cleans (light)

500/450m Row

30 Dumbbell Squat Cleans (light)

500/450m Row

20 Dumbbell Squat Cleans (light)

500/450m Row

10 Dumbbell Squat Cleans (light)

500/450m Row
30min Time cap

Strength/Accessory

Mini Pump – Lower Push (Checkmark)

4 sets

10 Dumbbell Bulgarian Split Squat (each side) @ RPE 8/10

-rest 30 seconds-

10 Goblet Hold Lateral Box Step Ups (each side) @ RPE 8/10

-rest 30 seconds-

10 3-Way Calf Raises (each way) @ RPE 8/10

-Rest 2:00 between sets-

* Instead of resting :30, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes.
Dumbbell Bulgarian Split Squats

Single Dumbbell Lateral Box Step Up

3-Way Calf Raise