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

4 rounds

30 on / :30 off

Bike w/ increasing intensity each effort

then

Burgener Snatch Warm Up

Metcon (AMRAP – Rounds and Reps)

AMRAP 16

24/18 Calorie Bike or 30/21 cal row

6 Wall Walks

8 Hang Squat Snatch (115/85)

1:30 Rest
RX+

10 WW

10 HSS (135/95)

Scaled/Masters

AMRAP 16

16/12 Calorie Bike or 20/15 cal row

4 Wall Walks/partial WW

16 Alternating DB Snatch (any)

1:30 Rest

Strength

1 Hang Squat Snatch + 1 Snatch (EMOM x 8
1 complex )

*drop and reset after hang sq snatch