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 plate G2O

10 up downs

100m run

10 Turkish Sit Ups w/ Plate

10 BB Snatch Grip DL

Barbell Prep

Metcon (Time)

2 Rounds for Time:

800m Run

40 KBS (53/35)

20 Lateral Burpees

10 Hang Power Snatch (115/85)

25 min cap
RX+

135/95

Scaled/Masters

2 rounds

600m run

30 KBS (35/26)

15 lateral burpees

10 HPS (95/65)