Announcements
GYMNASTIC CLINIC RESCHEDULED FOR SATURDAY, MARCH 28, 830AM-10AM
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.
- 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 Rounds
20-second Moderate Row
6 Light Shoulder Press
8 Air Squats
100m Easy Jog
Strength/Accessory
Shoulder Press (Weightlifting Variable Reps & Sets)
Every 3:00 × 3 sets
2 Shoulder Press @78-82%
Workout
Workout Prep:
3 Sets
5/4 Calorie Row (building to workout pace)
50m Run (building to workout speed)
Pistachio (8 Rounds for time)
FREEDOM (RX)
Every 2:00 (16:00)
15/12 Calorie Row
100m Run
(Scored by Time each set)
INDEPENDENCE (Intermediate):
Every 2:00 (16:00)
12/10 Calorie Row
100m Run
LIBERTY (Beginner):
Every 2:00 (16:00)
10/8 Calorie Row
50m Run
COMPETE (RX+)
Every 2:00 (16:00)
18/15 Calorie Row
100m Run
(*5×50 Shuttle Runs if weather is disruptive)
Cooldown/Mobility
Mobility (No Measure)
2 Sets
1:00 Barbell Forearm Stretch
1:00 Couch Stretch
1:00 Wall Jefferson Curl
*Rest as needed between sides, movements and sets.
Barbell Forearm Stretch
Couch Stretch
Wall Jefferson Curl