Announcements

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

Halo

Barbell Prep

Bella Complex (Build to a heavy)

1 Clean + 1 S2O + 1 Front Squat + 1 S2O
15-18 min

Gerald Atwood (AMRAP – Rounds and Reps)

AMRAP 10

1 Clean + 2 FS + 1 S2O

*70% 1RM FS

*first clean can be squat or power
https://wodwell.com/wod/gerald-atwood/

Scaled/Masters

50-60% of 1RM