Announcements
GYMNASTIC CLINIC RESCHEDULED FOR SATURDAY, MARCH 28, 830AM-10AM
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.
- Gymnastics clinic, Sat, Mar 28th 830-10am.
- 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.
CrossFit VU – CrossFit
Warm-up
Warm-up (No Measure)
Movement Prep/Activation:
2 Rounds
200m Row
5 Empty Bar Back Squats
5 Front Squats
5 Push Press
Strength/Accessory
Back Squat
Build up to a 1RM Back Squat
*15 min cap
Workout
Workout Prep:
2 sets
100m Row – building pace
4 Thrusters (45/35)
3 Pull Ups
Jackie (Time)
For time:
1,000-meter row
50 thrusters
30 pull-ups
Men: 45 lb.
Women: 35 lb.
FREEDOM (RX):
1000m Row
50 Thrusters (45/35)
30 Pull Ups
(Score by Time)
INDEPENDENCE (Intermediate):
1000m Row
50 Thrusters (35/25)
25 Pull Ups
LIBERTY (Beginner):
800m Row
40 Single Dumbbell Thrusters (light)
20 Ring Rows
* 12 min cap
Cooldown/Mobility
Mobility (No Measure)
2 Sets
1:00 Quad Foam Roll
1:00 Couch Stretch
*Rest as needed between movements and set
Couch Stretch