Announcements

Upcoming Events for 2022:
-Veterans Day HERO Week Nov 7-11. Closed Sat, Nov 12th.

-Thanksgiving hours: No 630 Weds 11/23. Closed Thursday/ Friday 11/24-11/25.
-JingleBell Jam @ Casino Beach, Dec 3. 10-15 Volunteers needed.
-Christmas Party Gala, Friday, Dec 9th. 6pm-11pm.

CrossFit VU – CrossFit

Warm-up

2 rounds

3/3 squat reach ups

5 table top stretch

5 reverse snow angels

2 rounds

5 banded BTN ‘Y’ Press

10 banded high pulls

10 banded pull aparts

5 banded OHS

Barbell Prep

3 Hang Muscle Snatch + 3 Drop Snatch

Alternating EMOM x 8

3 HMS

3 DS

Metcon

Amanda (Time)

9-7-5 reps for time of:

Muscle-ups

Squat snatches

135lb/95lb
10 min cap

Scaled

less weight

C2B/Pull Up/RR + Push Up