Tuesday
Announcements
“In Her Physique” clinic on Saturday Oct 2 @ 10am here at CFVU. Come learn to fix/strengthen your pelvic floor.
Beach/Member Appreciation WOD, Saturday, Oct 9th. Please RSVP via FB event page. WOD starts at 945am.
CrossFit VU – CrossFit
Warm up
Warm-up (No Measure)
EMOM x 12
40 sec on 20 sec off
Min 1- Run 100m + Down Dog Stretch
Min 2- Bike
Min 3- Row
Min 4- Up Down Step Ups
*Increase pace each round on cardio.
*Split up into groups for the workout. Clean off equipment during rest breaks
Metcon
Metcon (AMRAP – Reps)
AMRAP 6
Buy In: 1200/1000m row
In time remaining Max Single DB Step Ups (35/20)(25/15)
-Rest 2 min-
AMRAP 6
Buy In: Run 800m
In time remaining Max HRPU
-Rest 2 min-
AMRAP 6
Buy In: Bike 50/40 cals
In time remaining Max Burpee Box Jump Overs
*Goal is atleast 1 min of work for the max reps section
RX+
50/35
Scaled
Cut down row/run/bike to allow 1 min of work
Less weight
Finisher
Metcon (No Measure)
Tabata Abs!
20 sec on/10 off x 8 rounds
Coaches choice