Announcements

February Events:

-CFVU Bowling Night, Feb 7 from 7pm-10pm (RSVP via FB event)

-Veteran Suicide awareness WOD 830am Sat, Feb, 22, 2025 (partner wod & RSVP via FB event)

CrossFit VU – CrossFit

Warm Up

4 Rounds

:30 on / :30 off

Row for Calories Increase output each round

then

2 Rounds

10 Barbell Strict Press

:15 Kip Swings

Metcon (AMRAP – Reps)

9 Rounds

1:00 on / 1:00 off

4 Bar Muscle Ups

8 Push Press (115/85)

12/9 Calorie Row
Scaled/Masters

9 Rounds

1:00 on / 1:00 off

4 Jumping Bar Muscle Ups (or 8 Ring Rows)

8 DB Push Press

10/8 Calorie Row

Strength

Front Squat (Every :90 for 9:00
3 Reps – 3rd Rep w/ :03 pause in bottom)

Building