Announcements

April Announcements

– Next Bring a Friend week, Apr 7-12! Start lining up those friends and fam again. Even if they are a repeat, lets get em in. They join, you get $50 off your next month!

-CFVU Paintball, Sat April 26th, 9-11 or 10-12. Event on FB for more details.

CrossFit VU – CrossFit

Warm Up

3 Rounds

:30 on / :30 off

Row (Increasing effort)

HS Hold

Box Step Ups

Metcon (3 Rounds for reps)

3 Rounds Per Station (not rotating)

1:00 on / 1:00 off

HSW or WW

Row for Meters

Burpee Box Jump 24/20″
10′ HSW = 1 Rep

10m = 1 Rep (no roll over)

Scale:

Wall Walk (as high as possible)

Strength

Ring Dips (Every 1:30 for 9:00 (6 Sets)
:30 Ring Dips)

*Scale to matador or push ups