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

2 rounds

10 hollow rocks

10 supermans

5/5 shoulder taps

5/5 cossack squats

Review movements

Primer

3 pull ups/RR

5 push ups

10 air squats

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
Scaled/Masters

AMRAP 20

5 RR

7-10 banded push ups/to a plate

10-15 squats

Finisher

Tabata Abs (coaches choice)