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:

6:00 AMRAP

30-second Jump Rope

10 PVC Pass Throughs

5 PVC Strict Press

5 PVC Muscle Snatch

5 PVC Overhead Squats

20-second Plank (elbows)

Strength/Accessory

Shoulder Press (Weightlifting Variable Reps & Sets)

Every 2:30 × 4 sets

3 Shoulder Press @72-75%

Workout

Workout Prep:

3 Sets

3 Overhead Squats (build in weight)

10 Double Unders

1 Wall Walk

Muscle Beach (Time)

COMPETE (RX+)

2:00 AMRAP

10 Overhead Squat (135/95)

50 Double Unders

Max Handstand Walk

-rest 1:00 between sets-

*Continue until 200ft Handstand Walk

FREEDOM (RX)

2:00 AMRAP

10 Overhead Squat (95/65)

50 Double Unders

Max Wall Walks (or Handstand Walk)

-rest 1:00 between sets-

*Continue until you have accumulated 25 Wall Walks or 200ft Handstand Walk

(Scored by Total Time)

INDEPENDENCE (Intermediate):

2:00 AMRAP

10 Overhead Squat (75/55)

35 Double Unders

Max Wall Walks (or Handstand Walk)

-rest 1:00 between sets-

*Continue until you have accumulated 20 Wall Walks or 150ft Handstand Walk

LIBERTY (Beginner):

2:00 AMRAP

10 Dumbbell Goblet Squat (Light)

30 Single Unders

Max Inchworms

-rest 1:00 between sets-

*Continue until you have accumulated 20 Inchworms
18min running clock/cap

Cooldown/Mobility

Mobility (No Measure)

3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)

2 Sets

1:00 Foam Roller Angels

1:00 Toe Elevated Calf Stretch

*Rest as needed between sides, movements and sets.
Foam Roller Angels

Toe Elevated Calf Stretch