Announcements

March Announcements

– Friday Night Lights start time is 530pm until we are done each week during the open: Feb 28/Mar7/Mar 14.

– FNL Themes: Feb 28- Music, Mar 7- Disney Theme, Mar 14- Redneck theme.

– Pat Lubbers “Mr. Lubba Lubba” memorial wod March 11th.

– 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!

CrossFit VU – CrossFit

Warm Up

3 Rounds

:20 on / :10 off

Jump Rope

Pause Front Squat

Strict PU/Kip Swings/Kip PU

Metcon (AMRAP – Rounds and Reps)

PARTNER WOD

AMRAP 15

150 Double Unders

20 Front Squat (115/85)

15 Bar Muscle Ups
*share reps anyhow

Scaled/Masters

150 SU

20 Front Squat (any weight)

15 Pull Ups/RR

Strength

Front Squat (Every 1:30 for 8 sets
5-5-4-4-3-3-2-2)

Start moderate and build