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:
5:00 AMRAP
30-second Easy Bike
20-second bar hang
10 Air Squats
20-second Plank
Workout
Phillies (Time)
FREEDOM (RX)
Teams of 2:
300/240 Calorie Air Bike (or 400/320 Calorie Bike Erg)
* One partner must always be doing a Dumbbell Farmer Hold (50s/35s). Switch on the bike as desired.
(Score by Time)
INDEPENDENCE (Intermediate):
Teams of 2:
250/200 Calorie Air Bike (or 300/240 Calorie Bike Erg)
* One partner must always be doing a Dumbbell Farmer Hold (35s/25s). Switch on the bike as desired.
LIBERTY (Beginner):
Teams of 2:
200/160 Calorie Air Bike (or 250/200 Calorie Bike Erg)
* One partner must always be doing a Dumbbell Farmer Hold (light). Switch on the bike as desired.
COMPETE (RX+)
Teams of 2:
300/240 cal Air Bike (or 400/320 cal Bike Erg)
* One partner must always be doing a
Dumbbell Farmer Hold (70s/50s). Switch on
the bike as desired.
*30 min cap
Strength/Accessory
Mini Pump – Shoulders and Arms (Checkmark)
4 sets
6 Shoulder Press @ RPE 7.5/10
-rest 30 seconds-
8 Seated Arnold Press @ RPE 8/10
-rest 30 seconds-
10 Ring or Bar Dips (or to RPE 8/10 – leave 2 reps in the tank each set)
-rest 30 seconds-
10 Dumbbell Lateral Raises @ 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.
Strict Press
Seated Arnold Press
Ring Dips
Bar Dips
Dumbbell Lateral Raises