Announcements
DATES TO REMEMBER
- CFVU Intramural Open starts Feb 26th. 3 workouts each week for 3 weeks. Teams will be built before we kick it off.
- Gymnastics clinic, Sat, Mar 28th 830-10am.
- Friday, April 3– Closed in Observance of Good Friday. Happy Easter! Easter workout Saturday.
- May 23-25- Closed in Observance of Memorial Day. Remember those who sacrificed everything for us.
CrossFit VU – CrossFit
Warm-up
Warm Up (No Measure)
Movement Prep/Activation:
8:00 AMRAP
100m Easy Jog
10 Walking Lunge Steps
10 Dumbbell Suitcase Deadlifts (each)
10 Alternating Dumbbell Hang Clean and Jerks
10 Deadbugs
Workout
Workout Prep
With Partner
2 sets
100m Run
5 Deadlifts (build in weight)
3 Hang Power Cleans (build in weight)
3 Shoulder to Overhead (build in weight)
Sealed Stone (Time)
FREEDOM (RX)
Teams of 2
400m Run (together)
120 Deadlifts (135/95)
400m Run (together)
90 Hang Power Cleans (135/95)
400m Run (together)
60 Shoulder to Overhead (135/95)
400m Run (together)
(Scored by Time)
INDEPENDENCE (Intermediate)
Teams of 2
400m Run (together)
120 Deadlifts (95/65)
400m Run (together)
90 Hang Power Cleans (95/65)
400m Run (together)
60 Shoulder to Overhead (95/65)
400m Run (together)
LIBERTY (Beginner)
Teams of 2
200m Run (together)
90 Dumbbell Deadlifts (light)
200m Run (together)
60 Dumbbell Hang Power Cleans (light)
200m Run (together)
30 Dumbbell Push Press (light)
200m Run (together)
*30 min cap