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:
5min AMRAP
30-second Easy Bike
4 Lunge Matrix (each)
10-second Squat Hold
5 Low Box Jumps
5 Hand Release Push Ups
Lunge Matrix-
Strength/Accessory
Back Squat (Weightlifting Variable Reps & Sets)
Every min x 3 sets to build to 70%
3×3 building to 70%
then
Every 2:30 × 4 sets
4x 3 Back Squats @72-75%
Workout
Workout Prep:
2 Sets
5/4 Calorie Bike @ workout pace
4 Box Jump Overs
4 Push Ups
Ocean Drive (3 Rounds for time)
COMPETE (RX+)
Every 8:00 (3 sets)
15/12 Calorie Air Bike
15 Box Jump Overs (30/24)
30 Deficit Push Ups (4in/2in)
15 Box Jumps Overs (20/24)
15/12 Calorie Air Bike
(Scored by Time each set)
FREEDOM (RX):
Every 8:00 (3 sets)
15/12 Calorie Air Bike
15 Box Jump Overs (24/20)
30 Push Ups
15 Box Jumps Overs (24/20)
15/12 Calorie Air Bike
(Scored by Time each set)
INDEPENDENCE (Intermediate):
Every 8:00 (3 sets)
12/10 Calorie Air Bike
12 Box Jump Overs (24/20)
24 Push Ups
12 Box Jumps Overs (24/20)
12/10 Calorie Air Bike
LIBERTY (Beginner):
Every 8:00 (3 sets)
10/8 Calorie Air Bike
10 Box Step Ups (20/16)
20 Bar Push Ups
10 Box Step Ups (20/16)
10/8 Calorie Air Bike
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Sets
1:00 Toe Touch Stretch
1:00 Chest Stretch
1:00 Seal Stretch
*Rest as needed between sides, movements and sets.
Toe Touch Stretch
Chest Stretch
Seal Stretch