Announcements

Upcoming Events

-WHOLE LIFE NUTRITION CHALLENGE STARTS Jan 7th, 2022. If you want to live your best life, figure out what is good for you to eat, fix hormones, get healthy, look sexy naked, learn about what foods work for you best, and more… this challenge is for you

-Closed Monday Jan 16th in Observance of MLK day. Celebrate ALL of our country’s history.

-CrossFit VU Intramural Open, Team Selections before end of January. GET PUMPED for the action and Friday Night Lights. Open starts Feb 16- Mar 6th.

CrossFit VU – CrossFit

Warm-up

1 min row or bike

3/3 groiners

5 bootstrappers

5/5 deadbugs

Reviewback squat/front squat

Strength

Front Squat + Back Squat (3 FS + 3 BS
6 sets @ 65-75% of 1RM Front Squat)

Take 7-8 min to build then aim for one working set every 2 min.

*If in a group of 2 or 3 go one right after the other

*20 min clock

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

14/12 cal row or 12/10 cal bike

14 Alt DB Hang C & J(35/25)
RX+

50/35

Scaled

less weight