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.
- Daylight Savings time March 8. Let the sun STAY OUT!
- 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.
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)
CrossFit VU – CrossFit
Workout Option 1
Warm Up (No Measure)
Movement Prep/Activation:
5:00 AMRAP
100m Easy Jog
5 Ring Rows
5 Scap Pull Ups
10-second Hollow Hang
Workout Prep:
2 Sets
60m Run building to pace
2 Strict Pull Ups
Miami Beach Boardwalk (10 Rounds for time)
FREEDOM (RX):
Every 1:00 (10:00)
100m Run
5 Strict Pull Ups
(Scored by Time each set)
INDEPENDENCE (Intermediate):
Every 1:00 (10:00)
100m Run
3 Strict Pull Ups
LIBERTY (Beginner):
Every 1:00 (10:00)
50m Run
6 Ring Rows
Workout Option 2
Recovery Workout (Checkmark)
45 Minutes at Zone 2 Pace
3000m Bike Erg OR 1200m Run OR 90/72 calorie Air Bike
2000m Row
1000m Ski OR 60/48 calorie Air Bike
If possible, try to do 3 different cardio choices using whatever options are available to you.
Workout Option 3
Mayhem Racing (Time)
Warm-up:
2 Rounds:
1 minute Run, Row, or Ski
10 Air Squats
10 Lunges
5 Inchworm Push Ups
10 PVC Good Mornings
– Into-
2 Rounds:
2 Burpeee Box Jump Overs
4 Alternating DB Hang Snatches
4 Wall Balls
(Build to workout weight)
Skill: Discuss and practice quick transitions between partners at stations.
Workout:
Teams of 2
100 Burpee Box Jump Overs (24/20)
100 Calorie Ski or Row
100 Alternating Dumbbell Snatches (50/35)
100 Wall Balls (20/14)
1000m Run (together)
(Scored by Time)
(KG conv: 22.5/15 DB, 9/6 WB)
* Partition any way and perform in any order. All work is shared, except for the run. Time cap 30 minutes.