Announcements

October 2023 Dates to remember:

• 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

3 rounds

5 scap pull ups

5 kip swings

3/3 bird dogs

3 inchworms

3 bootstrappers

Metcon (AMRAP – Rounds and Reps)

AMRAP 35

1 round of Barbara

20 Pull Ups

30 push ups

40 sit ups

50 air squats

-rest 3 min b/T rds-

Target: 3+ rds
Scaled/Masters

15 RR

20 banded push ups

30 sit ups

40 air squats