Announcements

DATES TO REMEMBER

• Bring A Friend (BAF) week Jan 26-31
• Gym Bowling Outing Feb 6th, 8pm @ Oops Alley (FB event coming soon)
• 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

250m row or 15 cal bike

5 scap push ups
5 HR push ups
5 scap pull ups
5 Kip swings
5 pull ups/ring rows

Metcon (AMRAP) (4 Rounds for reps)

Tabata time: 8 rds ea station

20s on/10s rest

– DB Floor Press 50/35

– T2B

– DB Bicep Curls 35/20

– Front plank Side crunch

score is total reps ea movement

Scaled

– Less weight

– HLR/HKR/Tuck ups

ROMWOD (Checkmark)

ROMWOD DAY!