Announcements

October 2023 Dates to remember:

• 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

100m run

10 glute bridges

5/5 box step ups

5/5 SL DL

100m run

30 sec plank

10 plate G2O

Strength

3 Position Clean (Every 2:30 x 7 sets)

*squat all reps

Metcon (AMRAP – Reps)

AMRAP 4

400m run

Max DL in time remaining (185/125)

rest 1 min

AMRAP 4

400m run

Max Single DB Box Step Up (50/35)(24/20)

rest 1 min

AMRAP 4

400m run

Max Alt DB Snatch (50/35)
RX+

225/155

70/50

Scaled/Masters

300m run

Max DL (155/105)/Max DB Box Step Up (25/20)/Max Alt DB Snatch (25/20)