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!

-CFVU Paintball, Sat April 26th, 9-11 or 10-12. Event on FB for more details.

CrossFit VU – CrossFit

Warm Up

3 Shuttle Runs

10 Stepping Burpees

10 S-DB Alt Hang Squat Cleans

3 Shuttle Runs

8 Regular Burpees

8 DB HSC

3 Shuttle Runs

6 Fast Lateral Burpees

6 Goblet Squats w/ :03 Hold

Metcon (Time)

2-4-6-8-10-12

Lateral “Pogo” Burpees

Front Squats (155/105)

10 min cap
Scale

Burpee

DBs/Less weight

Rx+

185/135

Strength

Back Squat (Every 5:00 x 15:00
10 Reps)

Set 1: “feeler set”

Set 2: heavy but doable

Set 3: 8-9RM range