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

3 Rounds

:90 Steady on Machine of Choice

:30 KB RDL (R2 Russian Swing, R3 American)

Metcon (4 Rounds for time)

Every 4:00 x 16:00

25 KBS (53/35)

25/20 Cal Row, Bike, or Ski

*goal is to have atleast 1 min of rest
Scale/Masters

20 KBS (any weight)

20/16 Cal Row

Strength

DB Bulgarian Split Squat (Every 2:00 x 10:00
12 Reps (6/side))

*rear foot elevated