Announcements

Want more gains? Need more fitness? We got you! Mayhem programs are up and ready for you! The add on cost of $15 ea/every 4 weeks. All are available for you to purchase through the Wodify app.

• Burgener strength- 3x per week
• Running- 3x per week
• Endurance- 2x per week
• Extra fitness- 3x per week
• Bodybuilding- 6x per week (read instructions daily, be cautious to not over train)

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:

2 sets:

-20 Banded pull aparts

put band on rig chest height

then perform 10- A, T, Y, T’s

Then with a halo band, coach will lead through squat prep & hip/glute warm up.

Workout

Workout Prep:

2 Sets

3 Burpees over the bar

3 cleans (building)

3 Burpees OTB

3 Thrusters (building)

CrossFit Games Open 26.3 RX’d: (Ages 16-54) (Time)

For Time:

2 Rounds of:

12 burpees over the bar

12 cleans, weight 1

12 burpees over the bar

12 thrusters, weight 1

2 rounds of:

12 burpees over the bar

12 cleans, weight 2

12 burpees over the bar

12 thrusters, weight 2

2 rounds of:

12 burpees over the bar

12 cleans, weight 3

12 burpees over the bar

12 thrusters, weight 3

Time Cap: 16 minutes

F: 65, 75, 85lb (29, 34, 38kg)

M: 95, 115, 135lb (43, 52, 61kg)

*If capped, record rep count in the comment box
To learn more about CrossFit Games Open 26.3 RX’d: (Ages 16-54) click here

CrossFit Games Open 26.3 Foundations (Time)

For Time:

2 Rounds of:

12 burpees

12 cleans, weight 1

12 burpees

12 thrusters, weight 1

2 rounds of:

12 burpees

12 cleans, weight 2

12 burpees

12 thrusters, weight 2

2 rounds of:

12 burpees

12 cleans, weight 3

12 burpees

12 thrusters, weight 3

Time Cap: 16 minutes

F: 25, 35, 45lb (10, 15, 20kg)

M: 45, 55, 65lb (20, 25, 29kg)

*If capped, record rep count in the comment box
To learn more about CrossFit Games Open 26.3 Foundations click here

CrossFit Games Open 26.3 Scaled (Ages 16-54) (Time)

For Time:

2 Rounds of:

12 burpees over the bar

12 cleans, weight 1

12 burpees over the bar

12 thrusters, weight 1

2 rounds of:

12 burpees over the bar

12 cleans, weight 2

12 burpees over the bar

12 thrusters, weight 2

2 rounds of:

12 burpees over the bar

12 cleans, weight 3

12 burpees over the bar

12 thrusters, weight 3

Time Cap: 16 minutes

F: 45, 55, 65lb (20, 25, 29kg), may step over the barbell

M: 65, 85, 95lb (29, 38, 43kg), may step over the barbell

*If capped, record rep count in the comment box
To learn more about CrossFit Games Open 26.3 Scaled (Ages 16-54) click here

CrossFit Games Open 26.3 Masters 55+ (Time)

For Time:

2 Rounds of:

12 burpees over the bar

12 cleans, weight 1

12 burpees over the bar

12 thrusters, weight 1

2 rounds of:

12 burpees over the bar

12 cleans, weight 2

12 burpees over the bar

12 thrusters, weight 2

2 rounds of:

12 burpees over the bar

12 cleans, weight 3

12 burpees over the bar

12 thrusters, weight 3

Time Cap: 16 minutes

F: 55, 65, 75lb (25, 29, 34kg)

M: 75, 95, 115lb (34, 43, 52kg)

*If capped, record rep count in the comment box
To learn more about CrossFit Games Open 26.3 Masters 55+ click here

CrossFit Games Open 26.3 Scaled Teenagers 14-15, Scaled Masters 55+ (Time)

For Time:

2 Rounds of:

12 burpees over the bar

12 cleans, weight 1

12 burpees over the bar

12 thrusters, weight 1

2 rounds of:

12 burpees over the bar

12 cleans, weight 2

12 burpees over the bar

12 thrusters, weight 2

2 rounds of:

12 burpees over the bar

12 cleans, weight 3

12 burpees over the bar

12 thrusters, weight 3

Time Cap: 16 minutes

F: 35, 45, 55lb (15, 20, 25kg), may step over the barbell

M: 55, 75, 85lb (25, 34, 38kg), may step over the barbell

*If capped, record rep count in the comment box
To learn more about CrossFit Games Open 26.3 Scaled Teenagers 14-15, Scaled Masters 55+ click here

CrossFit Games Open 26.3 Teenagers 14-15 (Time)

For Time:

2 Rounds of:

12 burpees over the bar

12 cleans, weight 1

12 burpees over the bar

12 thrusters, weight 1

2 rounds of:

12 burpees over the bar

12 cleans, weight 2

12 burpees over the bar

12 thrusters, weight 2

2 rounds of:

12 burpees over the bar

12 cleans, weight 3

12 burpees over the bar

12 thrusters, weight 3

Time Cap: 16 minutes

F: 45, 55, 65lb (20, 25, 29kg)

M: 65, 85, 95lb (29, 38, 43kg)

*If capped, record rep count in the comment box
To learn more about CrossFit Games Open 26.3 Teenagers 14-15 click here