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 inchworms w/ push up

5 bootstrappers

:30 plank

Barbell Prep

Strength

3 Position Clean (Build to 70-80% of your Clean or C & J )

15-20 min

Metcon (AMRAP – Rounds and Reps)

AMRAP 9

5 Front Squat (135/95)(115/75)

7 HPC

9 HR Push Ups
RX+

HSPU

165/125

Scaled

less weight