CrossFit – Mon, Feb 23

Announcements

2026 Gymnastic clinic mar14th.webp

HOPE TO SEE YOU HERE FOR THE GYMNASTIC CLINIC!

DATES TO REMEMBER

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.

CrossFit VU – CrossFit

Warm Up

Coach led

Choose Your Adventure

Choose either Da Bear Likes to Play or The Bear Complex for today.

Da Bear Likes to Play (Time)

5 rds for time:

-20 sit ups

-10 Pull ups

-1 bear complex @ 135/95#

Power Clean

Front squat

Shoulder 2 OH

Back squat

Shoulder 2 OH = 1 rep

*EA RD DO 1 MORE COMPLEX.
Scaled:

-15 sit ups

-10 Ring Rows

-1 bear complex @ 95/65# or less

1 Deadlift

1 Hang Pwr Clean

2 Front squat

2 Push Press = 1 rep

RX+: 165/110# & C2B

The Bear Complex (Weight)

5rds- 7 barbell cycles ea rd.

-Power Clean

-Front squat

-Shoulder 2 OH

-Back squat

-Shoulder 2 OH = 1 rep x 7 cycles

Score is heaviest weight accomplished
Start light and build each round

Rest 3 mins between rounds

30 min running clock