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:
Banded Shoulder warm up
-into-
2 rounds
20 Single Unders
5 Light Strict Press
8 Elevated Push Ups
6 Light Dumbbell Bench
Strength/Accessory
Shoulder Press
Build up to a 1RM Shoulder Press
*12 min cap
Workout
Workout Prep:
2 controlled sets
10 Double Unders
3 Push Ups
2 Dumbbell Bench Press (build in weight)
Red Sox (3 Rounds for time)
FREEDOM (RX)
Every 5:00 (3 sets)
75 Double Unders
25 Push Ups
50 Double Unders
15 Dumbbell Bench Press (50s/35s)
(Score by Time each set)
INDEPENDENCE (Intermediate)
Every 5:00 (3 sets)
60 Double Unders
20 Push Ups
40 Double Unders
15 Dumbbell Bench Press (35s/25s)
LIBERTY (Beginner)
Every 5:00 (3 sets)
50 Single Unders
15 Bar Push Ups
25 Single Unders
10 Dumbbell Bench Press (light)
COMPETE (RX+)
Every 5:00 (3 sets)
100 Double Unders
30 Push Ups
50 Double Unders
10 Dumbbell Bench Press (70s/50s)
*15 min cap
Cooldown/Mobility
Mobility (No Measure)
1:00 Seated QL Stretch (each side)
1:00 Seated External Rotations (each side)
*Rest as needed between sides and movements.
Seated QL Stretch
Seated External Rotations