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:
3 Rounds
45-second Easy Row
8 Glute Bridges
8 Box Step Ups
4 Up Downs
15-second Knee Plank
Workout Prep:
2 Sets
3 Deadlifts @ workout load
2 Burpee Box Jump Overs
-rest :30 between sets
Strength/Accessory
Deadlift
Every 2:00 × 3 sets
3 Deadlifts @65%
Workout
For Real Life! (Time)
COMPETE (RX+)
15-12-9-6-3
Deadlift (225/155)
Burpee Box Jump Overs (24/20)
FREEDOM (RX)
15-12-9-6-3
Deadlift (185/125)
Burpee Box Jump Overs (24/20)
(Score by Time)
INDEPENDENCE (Intermediate)
15-12-9-6-3
Deadlift (155/105)
Burpee Box Jump Overs (20/16)
LIBERTY (Beginner)
15-12-9-6-3
Dumbbell Deadlifts (light)
Up Down + Box Step Up (20/16)
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Sets
1:00 Seal Stretch
1:00 Shoo the Cat
*Rest as needed between sides, movements and sets.
Seal Stretch
Shoo the Cat