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
150m Jog
5 Light Hang Power Cleans
5 Light Push Jerks
8 Light Kettlebell Swings
Strength/Accessory
Power Clean and Jerk (Weightlifting Variable Reps & Sets)
FLUSH CYCLING (C&J)
Every 1:00 (8:00)
2 Power Clean and Push Jerks (singles) @ RPE 5–6
Workout
Workout Prep:
1 controlled set
100m Run – building pace
10 Kettlebell Swings @ workout weight
Tigers (Time)
FREEDOM (RX):
2 Rounds
800m Run
50 Kettlebell Swings (53/35)
(Score by Time)
INDEPENDENCE (Intermediate):
2 Rounds
800m Run
50 Kettlebell Swings (35/26)
LIBERTY (Beginner):
2 Rounds
400m Run
25 Russian Kettlebell Swings (light)
COMPETE (RX+)
2 Rounds
800m Run
50 Kettlebell Swings (70/53)
*18 min cap
Cooldown/Mobility
Mobility (No Measure)
1-2 Sets
1:00 Supine Twist
1:00 Foam Roller Angels
*Rest as needed between movements and sets
Supine Twist
Foam Roller Angels