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-second Easy Bike
4 Worlds Greatest Stretch (each)
10 walking quad stretch in place
10 barbell Strict press
5 Muscle Clean & Push Jerk
Strength/Accessory
Squat Clean + Push Jerk
Every 1:00 (10:00)
1 Clean and Jerk @ RPE 7
* This is meant to be a Squat Clean + Push Jerk. You can change to Power Clean or Split Jerk if needed/wanted.
Workout
Workout Prep:
3 Sets
3 V-Ups
2 Deadlifts (build in weight)
Flamingo Park (Time)
COMPETE (RX+)
8 Rounds
15 V-Ups or 12 GHDs
6 Deadlifts (225/155)
(Scored by Time)
FREEDOM (RX)
8 Rounds
12 V-Ups
4 Deadlifts (225/155)
(Scored by Time)
INDEPENDENCE (Intermediate)
8 Rounds
10 V-Ups
4 Deadlifts (185/125)
LIBERTY (Beginner)
8 Rounds
12 Sit Ups
6 Dumbbell Deadlifts (light)
12min Cap
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Sets
1:00 Scorpion Stretch
1:00 Couch Stretch
*Rest as needed between sides, movements and sets.
Scorpion Stretch
Couch Stretch