Announcements

Bring A Friend Week #BAF. Jan 22-27, 2024

We will have an offer of $50 off for you and $50 off for your friend who joins! Must join before close of business Thursday of that week. If they join after, only you get the referral fee of $50.

Here is the waiver Link for your friend: https://app.wodify.com/AdminDocument/SignWaiver?WaiverToken=EEACB27E9DDA3D0D14DBF9858EDA8D080BFC6F9A3DC8E9AB844E57676583DEF3

CrossFit VU – CrossFit

Warm up

3 min cardio

3 rounds

15 jumping jacks

10 Seated Pike Leg Lifts

8 KB RDL

Barbell Prep

Primer

2 rounds

15 DU/SU

5 TTB/HKR

5 DL @ 3rd Barbell weight

Metcon (AMRAP – Rounds and Reps)

AMRAP 15

50 DU

20 TTB

50 DU

20 Deadlift

Rd 1- 135/95

Rd 2- 185/125

Rd 3- 225/155

Rd 4- 275/205

Goal is to make it atleast to the 3rd barbell
RX+

185/125

225/155

275/205

315/245

Scaled/Masters

50 SU

20 HKR

50 SU

20 Deadlift

115/85

135/95

155/105

185/125

Cool Down

1 min banded hamstring (L/R)

1 min Calf Stretch (L/R)

1 min seated straddle