CrossFit – Thu, Mar 12

Announcements

2026 Gymnastic clinic mar14th.webp

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.
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

Warm-up

Warm Up (No Measure)

3 Rounds

30s Moderate Row

8 Light Romanian Deadlifts

6 Air squats > Squat jumps > broad jumps

1x50ft Shuttle Jog

Workout

Workout Prep:

2 Sets

5/4 Calorie Row building to pace

2x50ft Shuttle Run

Versace Mansion (Time)

COMPETE (RX+)

30-60-90

Calorie Row

10-20-30

50ft Shuttle Runs

(Women’s Calories: 24-48-70)

FREEDOM (RX)

25-50-75

Calorie Row

5-15-25

50ft Shuttle Runs

(Women’s Calories: 20-40-60)

INDEPENDENCE (INTERMED)

20-40-60

Calorie Row

4-12-20

50ft Shuttle Runs

(Women’s Calories: 16-32-48)

LIBERTY (BEGINNER)

10-20-30

Calorie Row

5-10-15

50ft Shuttle Runs

(Women’s Calories: 8-16-24)
20min time cap

(Scored is For Time)

Cooldown/Mobility

Mobility (No Measure)

ROMWOD