Announcements
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)
Movement Prep/Activation:
2 sets
30 Single Unders
10 Banded Pass Throughs
5/5 Worlds greatest stretch
3 Snatch Deadlifts BB
3 High Hang Muscle Snatch BB
3 Overhead Squats BB
-into-
Teaching Focus for the power snatch
Workout
Workout Prep:
2 Sets
10 Double Unders
6 Air Squats
4 BB Power Snatch
-rest :30 between sets
Lucky’s Dad (AMRAP – Rounds and Reps)
FREEDOM (RX):
15min AMRAP
3 0 Double Unders
15 Air Squats
5 Unbroken Power Snatch 95/65# **
**after 3 rds, increase load to 135/95#
** after 5 completed rds, 155/105#
score is total rounds + reps
INDEPENDENCE (Intermediate):
15min AMRAP
3 0 Double Unders
15 Air Squats
5 Unbroken Power Snatch 75/55# **
**after 3 rds, increase load to 95/65#
LIBERTY (Beginner):
15min AMRAP
20 single unders
15 Air Squats
5 Unbroken Hang Power Snatch (keep 1 light load)
No RX+ today.
Cooldown/Mobility
Mobility (No Measure)
ROMWOD/Pliability