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 Bike
5 Light Dumbbell Step Ups
8 AbMat Sit Ups
6 Light Deadlifts
Strength/Accessory
Deadlift
Build up to a 1RM Deadlift
*12 min cap
Workout
Workout Prep:
2 controlled sets
10-second Air Bike (build in pace)
3 GHDs (or V-Ups)
4 Dumbbell Box Step Ups
Dodgers (Time)
FREEDOM (RX)
50/40 Calorie Air Bike
25 V-Ups
50 Dumbbell Box Step Ups (35/25) (20″)
25 V-Ups
50/40 Calorie Air Bike
(Score by Time)
INDEPENDENCE (Intermediate):
40/32 Calorie Air Bike
20 V-Ups
50 Dumbbell Box Step Ups (25/15) (20″)
20 V-Ups
40/32 Calorie Air Bike
LIBERTY (Beginner):
30/24 Calorie Air Bike
25 Sit Ups
30 Box Step Ups (20/16″)
25 Sit Ups
30/24 Calorie Air Bike
COMPETE (RX+)
50/40 Calorie Air Bike
35 GHDs
50 DB Box Step Ups (50/35) (20”)
35 GHDs
50/40 Calorie Air Bike
*18 min cap
Cooldown/Mobility
Mobility (No Measure)
1-2 Sets
1:00 Scorpion Stretch
1:00 Foam Roll Up Wall
*Rest as needed between movements and sets.
Scorpion Stretch
Foam Roll Up Wall