Announcements

Dec Holiday Hours:
Dec 23- NO 430pm class only
Dec 24th & 25th- CLOSED
Dec 26th- Open Saturday WOD @ 830
Dec 31 & Jan 1- CLOSED
Jan 2- FFL Community WOD and opener to 2021
Jan 11- Start the Whole Life Challenge

CrossFit VU – CrossFit

Perform like the song.
1 rep
2,1 reps
3,2,1 reps
4,3,2,1 reps
and so on until you reach 12th movement then go backwards from the top for your time! record your scores!!!

View Public Whiteboard

12 Days of Christmas CFVU (Time)

For Time:

-1 Deadlift 225/155#

-2 HSPU

-3 C2B pull ups

-4 Burpees

-5 Sumo DL High pull 75#/55#

-6 Thrusters 75#/55#

-7 Strict sit ups

-8 KBS 70/#53#

-9 HR Push Ups

-10 Box Jumps 24″/20″

-11 WBS 20#/14#

-12 OHS 75#/55#
Scaled:

1- DL- less weight

2- push ups/pike push ups

3- Pull ups/ring rows

4- up-downs

5- SDLHP- less weight

6- Thruster- 3/3 SA DB or lighter load

7- sit ups and using arms

8- KBS- lighter load

9- Scaled push ups banded push ups

10- BJs to a lower target

11- WBS- less weight/ lower target

12- OHS less weight or FS.

This WOD can be performed in heats and will go until its over!

time cap is 40mins