Announcements
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:
2 Rounds
20-second Moderate Bike
6 Romanian Deadlifts (light)
6 Goblet Lunges
4 Burpees
Strength/Accessory
Deadlift (Weightlifting Variable Reps & Sets)
Every 3:00 × 3 sets
2 Deadlifts @78-82%
Workout
Workout Prep:
2 Sets
10ft Single DB Walking Lunges (light-moderate)
4 Burpees over Dumbbell
Turquoise (AMRAP – Reps)
FREEDOM (RX):
3 sets
3:00 AMRAP
100ft Single Dumbbell Walking Lunge (50/35)
Max Burpee Over Dumbbell
-rest 2:00 between sets-
(Scored by Total Reps)
INDEPENDENCE (Intermediate):
3 sets
3:00 AMRAP
100ft Single Dumbbell Walking Lunge (35/25)
Max Burpee Over Dumbbell
-rest 2:00 between sets-
LIBERTY (Beginner):
3 sets
3:00 AMRAP
50ft Single Dumbbell Walking Lunge (light)
Max Up Downs
-rest 2:00 between sets-
COMPETE (RX+)
3 sets
3:00 AMRAP
100ft Single DB Lunge (70/50)
Max Burpee Over Dumbbell
-rest 2:00 between sets-
Cooldown/Mobility
Mobility (No Measure)
2 Sets
1:00 Seated QL Stretch
1:00 Pigeon Stretch
1:00 Band Wrist Mobilization
*Rest as needed between sides, movements and sets.
Seated QL Stretch
Pigeon Stretch
Band Wrist Mobilization