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.
• Gymnastic clinic (90min) Sat, Mar 14 @ 830-10am.

CrossFit VU – CrossFit

Warm-up (No Measure)

400m run or 500m row

Line drills

into

DL BB warm up

then 15mins to build to a heavy triple

Deadlift (With a 15min running clock:
Build to 80-85% triple or a heavy triple Deadlift.
rest as needed
)

Mr. Joshua (Time)

5 Rounds for Time:

400 meter Run

30 GHD Sit-Ups

15 Deadlifts (250/165 lb)
In honor of SO1 Joshua Thomas Harris, 36, drowned during combat operations, August 30th 2008 in Afghanistan.
To learn more about Mr. Joshua click here
sub ABMAT sit ups for GHD.

Partner version

400m together, split sit ups and deadlifts equally.

scaled/Masters

-200-400m run

– 10-20 sit ups

– less weight on DL ( should be something tough for 2 sets for first rd or two)