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! Send the waiver to friends to sign ahead of time!

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

CrossFit VU – CrossFit

Warm Up

2 Rounds

200m Run

15 Barbell RDL

15 Barbell Z-Press

Diane (Time)

21-15-9 Reps For Time

Deadlifts (225/155 lb)

Handstand Push-Ups
On a 12:00 clock

21-15-9

Deadlift 225/155

HSPU

8 Min Cap

At the 10:00 mark

AMRAP 2:00

Max Strict HSPU

Scale/Masters

21-15-9

S-KB Sumo Deadlift

Seated DB Shoulder Press

8 Min Cap

at the 10:00 Mark

AMRAP 2

Max Seated DB Shoulder Press

Strict Handstand Push Up (AMRAP – Reps)

AMRAP 2

Max Reps
Note any scale

Strength

Deficit Deadlift (Every 2:00 x 10:00
3 Reps)

If you’re not confident with your

conventional DL, you can just stay flat on the

floor. Deficit Deadlift should be done with you standing on a flat plate, you can pick the

height 1-3″ or so, depending on your strength and ROM/flexibility. Each set of 3 should have a bit of controlled tempo especially on the way back down