Announcements

DATES TO REMEMBER

• Bring A Friend (BAF) week Jan 26-31. Event posted for the year schedule.
• Gym Bowling Outing Feb 6th, 8pm @ Oops Alley (FB event up)
• Veteran Suicide Awareness week, Feb 16-22, plus a workout Feb 21st. Donations to Mission 22.
• CFVU Intramural Open starts Feb 26th. 3 workouts each week for 3 weeks. Teams will be built before we kick it off.

HOPE TO SEE YOU HERE FOR THE GYMNASTIC CLINIC!

CrossFit VU – CrossFit

Warm Up

2 rds ea person of

-Row warm up 500m

with partner holding a Front leaning rest (FLR). switch at 250m

stretch as needed

Front Squat (Build to a moderately heavy Double (1st rep has a 3sec pause at bottom, second rep be fast and explosive))

Metcon (AMRAP) (AMRAP – Reps)

Death by EMOM x 12min

2-3-4-5-6-7-8-9-10-11-12-13reps

– Front squat 50/35# DBs

– Push press 50/35# DBs

– Burpees

RX+ 70# DBs/KBs

Scaled/Masters: 35/20#

score is total reps
ex: min 1 is 2 FS/2 PP/2 burpees, min 2- 3/3/3 and so on. You are done when you cant complete within the min or you make it through 12mins