Announcements
April Announcements
– Next Bring a Friend week, Apr 7-12! Start lining up those friends and fam again. Even if they are a repeat, lets get em in. They join, you get $50 off your next month! Send the waiver to friends to sign ahead of time!
-CFVU Paintball, Sat April 26th, 9-11 or 10-12. Event on FB for more details.
CrossFit VU – CrossFit
Warm Up
400m Run
then
5 Burpees
10 Muscle Cleans (empty bar)
5 Burpees
10 High Hang Power Cleans
5 Burpees
10 Power Cleans
Metcon (5 Rounds for reps)
5 Sets / 2:00 Rest btw sets
AMRAP 2
100m Run
8 Bar Facing Burpees
Max Power Cleans 135/95
Scale/Masters
100m Run
8 Burpees
Max Hang DB Cleans
Rx+
155/105
Strength
Metcon (AMRAP – Reps)
EMOM 10 (alternating)
Min 1 – 1 Power Clean (build to heavy)
Min 2 – 1 Set of BMU
Scale
Strict Pull Ups/Banded
*score reps of bmu