Announcements

DATES TO REMEMBER

• Bring A Friend (BAF) week Jan 26-31. Event posted for the year schedule.
• Gym Bowling Outing Feb 6th, 8pm @ Oops Alley (FB event up)
• Veteran Suicide Awareness week, Feb 16-22, plus a workout Feb 21st. Donations to Mission 22.
• CFVU Intramural Open starts Feb 26th. 3 workouts each week for 3 weeks. Teams will be built before we kick it off.
• Gymnastic clinic (90min) Sat, Mar 14 @ 830-10am.

CrossFit VU – CrossFit

Warm Up

-500m row

-HALO band

-Banded shoulder warm up

into

Deadlift body warm up/stretching

2 rds:

-10 banded gmornings

-10/10 alt supine twists

-5/5 alt samson stretches

-5 inch worms

-30s active hollow hang from bar

then

10mins to warm DL up to a heavy 5 rep

CrossFit Open 14.3 (AMRAP – Reps) (AMRAP – Reps)

8-Minute AMRAP:

10 Deadlifts, 135# / 95#

15 Box Jumps, 24″ / 20″

15 Deadlifts, 185# / 135#

15 Box Jumps, 24″ / 20″

20 Deadlifts, 225# / 155#

15 Box Jumps, 24″ / 20″

25 Deadlifts, 275# / 185#

15 Box Jumps, 24″ / 20″

30 Deadlifts, 315# / 205#

15 Box Jumps, 24″ / 20″

35 Deadlifts, 365# / 225#

15 Box Jumps, 24″ / 20″
Scaled:

Less weight

Less height

Cooldown

Roll out all your back and calves

stretches:

2rds: 30s-1min each side of

-pigeon (ground or elevated)

-seated straddle, center, L/R

-Supine twists L/R

-childs pose