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

3/3 lunge w/ twist

5 reverse snow angels

3/3 DB Deadlift

3/3 DB Hang Snatch

Barbell Prep

Strength

1 Snatch High Pull + 1 Power Snatch + 1 Hang Power Snatch (5 sets @ 70-75%)

15-17 min

Metcon (Time)

For time

12-18-24-36

Front Rack Reverse Lunge (75/55)

Alt DB Snatch (35/25)(25/20)

Pull Up

17 min cap
RX+

C2B

50/35

95/65