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

:30 downdog

:30 hollow hold

10 glute bridge

5/5 shoulder taps

5 scap pull ups

Skill

EMOM x 8

Min 1- 30 sec HS Hold

Min 2- 3- 5 Strict Pull

RX+

weighted strict pull up

Metcon (Time)

7 Rounds

7 Burpee Pull Ups

250/200m row

11 RKBS (70/53)(53/35)

30 min cap
RX+

RMU

Scaled

Burpee RR

less weight

4-5 rds