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

1 min row or bike (easy)

5/5 worlds greatest

5/5 step ups

1 min row or bike (mod)

5 push up down dog

5 box jumps

30 sec row or bike (hard)

5 up downs

5 box jump overs

30 sec row or bike (hard)

5 BBJO

Metcon (Time)

For time

50-40-30-20-10

Row Cals

15-15-15-15-15

BBJO (24/20)

25 min cap

*Bike cals 40-30-20-10-5
Scaled

step overs

fewer reps

lower box

Finisher

EMOM x 6

Min 1- V Ups

Min 2- Plank Side Crunches