Announcements
Want more gains? Need more fitness? We got you! Mayhem programs are up and ready for you! The add on cost of $15 ea/every 4 weeks. All are available for you to purchase through the Wodify app.
- Burgener strength- 3x per week
- Running- 3x per week
- Endurance- 2x per week
- Extra fitness- 3x per week
- Bodybuilding- 6x per week (read instructions daily, be cautious to not over train)
GYMNASTIC CLINIC RESCHEDULED FOR SATURDAY, MARCH 28, 830AM-10AM
HOPE TO SEE YOU HERE FOR THE GYMNASTIC CLINIC!
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:
7:00 AMRAP
30-second Easy Bike
8 Roll and Reach
6 Hang Power Cleans (PVC-empty bar)
6 Air Squats
4 Burpees
Barbell Prep for Power snatch
Workout
Workout Prep:
2 Sets (with partner/1:1)
5/4 Calorie Bike
3 Power snatches @ workout weight
2 ring row/pull ups/C2B
Fontainebleau (AMRAP – Reps)
FREEDOM (RX):
Teams of 2
4 sets (each/1:1)
3:00 AMRAP
25/20 Calorie Air Bike
15 Power Snatches (75/55)
Max Chest 2 bar Pull ups
(Scored by Total C2B Pull ups)
INDEPENDENCE (Intermediate):
Teams of 2
4 sets (each/1:1)
3:00 AMRAP
20/16 Calorie Air Bike
15 Power Snatches (65/45)
Max Pull ups
(score is max pull ups)
LIBERTY (Beginner):
Teams of 2
4 sets (each/1:1)
3:00 AMRAP
15/12 Calorie Air Bike
10 Dumbbell Power Snatches (light)
Max Ring rows
score is max ring rows
Strength/Accessory
Mini Pump – Lower Pull (Checkmark)
3 sets
8 Weighted Hip Thrusts @ RPE 8/10
-rest 30 seconds-
10 Barbell Good Mornings @ RPE 8/10
-rest 30 seconds-
30 Lying Banded Leg Curls @ RPE 7-8/10
-Rest 2:00 between sets-
Weighted Hip Thrust
Barbell Good Mornings
Banded Hamstring Curls