Announcements
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:
2:00 Machine
-into-
3 Rounds
30-second Easy Bike
10 Roll and Reach
3 Inchworms
3 Clean Deadlifts (Empty Bar)
3 Muscle Cleans (Empty Bar)
3 Hang Power Cleans (Empty Bar)
3 Power Cleans (Empty Bar)
Workout
Workout Prep
2 Sets
5/4 Calorie Bike building to pace
2 Power Cleans @ workout weight
Watch & Wait (2 Rounds for time)
FREEDOM (RX)
Every 10:00 (2 sets)
15-12-9 Calorie Air Bike
5-4-3 Power Cleans (185/125)
Womens calories: 12-10-8
(Scored by Time each set)
INDEPENDENCE (Intermediate)
Every 10:00 (2 sets)
12-10-8 Calorie Air Bike
5-4-3 Power Cleans (155/105)
Womens calories: 10-8-6
LIBERTY (Beginner)
Every 10:00 (2 sets)
10-8-6
Calorie Air Bike
Dumbbell Power Cleans (light)
Womens calories: 8-6-4
COMPETE (RX+)
Every 10:00 (2 sets)
15-12-9 Calorie Air Bike
5-4-3 Power Cleans (225/155)
Womens calories: 12-10-8
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Sets
1:00 Ankle Knee Over Toe Stretch (each leg)
1:00 Elbow to Floor Stretch (each side)
*Rest as needed between sides/legs and sets.
Ankle Knee Over Toe Stretch
Elbow to Floor Stretch