Announcements
October 2023 Dates to remember:
- CF Mako Mash partner comp- Oct 14th
- Barbell 4 boobs Fundraiser- Oct 28th
- Halloween- Oct 31, wear your costume if you got it!
November 2023 Dates to remember:
- Hero Week- Nov 6-10. Murph times will be 5am/830am/5pm.
- Nov 11th- Closed for Veteran’s day.
- Nov 23 & 24- Closed for Thanksgiving.
December 2023- Jan 8, 2024 Dates to remember:
- Jingle Bell Jam partner comp- Dec 2 @ CF SRC
- CFVU Christmas Party- Dec 9, 12-5pm, here at CFVU.
- Nutrition seminar to prep for Whole Life Challenge- Dec 14th @ 6pm
- Dec 23-25- Closed for Christmas
- CFVU Price changes take effect Jan 1, 2024
- New Years Day- Closed Jan 1, 2024.
- Last Chance WLC Nutrition Seminar- Jan 4th @ 6pm.
- WLC starts Jan 8, 2024.
CrossFit VU – CrossFit
Warm Up
2 min cardio
20 banded Y Press
5/5 SL Glute Bridge
5/5 groiners
20 banded upright row
Barbell Prep
Strength
Hang Squat Clean (3RM)
15-18 min
Metcon (row cals) (Calories)
13 min clock
4 Rounds
9 TTB
9 Hang Cluster (95/65)
In time remaining max cals (row/bike)
RX+
5 rounds
12 TTB
115/85
Scaled/Masters
3-4 rounds
9 HKR
9 Hang Clusters (75/55)
Max cals